Living Healthy Summer / Autumn 2021
6
Tips and tricks for good oral health 10
Protect your skin from chlorine this Summer 14
Is it time to check your hearing? 19
7 delicious recipes for you to try
Living Healthy Contributors Executive Manager Glenn Seri Editor and Marketing Officer Tamika Piccinelli Care Navigation Manager Tina Clark Queensland Country Dental Mackay Dentist Isabella Ihle Contributors James Jensen - Australian Nutrition Centre Kriscel Estanislao - Specsavers Audiology Georgia Harding - Well Nourished
Thank you to all of our contributors - we appreciate being able to provide our Members with valuable information. Contact Us Address 333 Ross River Road, Aitkenvale, QLD 4814
PO Box PO Box 42, Aitkenvale, QLD 4814
Phone
Contents From the Executive Manager. Glenn Seri................................................... 3 Our NEW Rockhampton Retail Centre....................................................... 4 Online Health and Wellness Centre.......................................................... 5 Tips and tricks for good oral health. Isabella Ihle..................................... 6 Make your goals happen in 2021................................................................ 8 Protect your skin from chlorine this Summer. James Jensen..................10
1800 813 415
Refer a friend........................................................................................... 12
Winners are grinners!............................................................................... 13
info@queenslandcountry.health
Is it time to check your hearing? Kriscel Estanislao................................ 14
Website
Queensland Country's Premier Provider Network.................................... 15
queenslandcountry.health
Claiming with Queensland Country's Mobile App.................................... 15
Social
Phase 2 Cardiac Rehab Program. Tina Clark............................................ 16
ď‚‚
qldcountryhealth
Prenatal Exercise Program with Laura Geitz........................................... 18
qldcountryhealth
7 Delicious recipes from Well Nourished. Georgia Harding...................... 19
Queensland Country Health Fund Ltd ABN 18 085 048 237 Queensland Country Dental is a business name of Queensland Country Health Fund Ltd ABN 18 085 048 237
Queensland Country in the Community.................................................. 26 Why Storm season might be a lot different this year.............................27
Queensland Country Care Navigation Pty Ltd (ABN 92 610 024 916) is an independent subsidiary of 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.
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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
From the Executive Manager Hi and welcome to the Summer
I am also very pleased to announce
retirement from the Board. Former
edition of Living Healthy.
an extension of our dental services
Deputy Chair, Karen Read, will step
in Mount Isa with a new dentist,
into the Chairperson position and
Elchèrü Hepburn, who started at
will be joined by our new Deputy
the practice early January. Elchèrü
Chair, Greg Nucifora. Our team look
is a local and she is looking forward
forward to working with Karen and
to giving back to the Mount Isa
Greg in 2021 and beyond.
It is safe to say that 2020 was a year unlike any other and many of us are looking forward to 2021 with the anticipation of a potential vaccine on the horizon for COVID-19.
community. She joins the team
Like you, Queensland Country has
lead by Dr Tia Riggs and we are
had to overcome some unique
sure that both Members and
challenges in 2020 which, although
non-Members will take advantage
difficult at the time, have set us
of our expanded services.
up to meet 2021 with renewed optimism and vigor.
Every month we treat nearly 1,200 Members across our three
We remain committed to providing the very best service and value for money for all our Members and we look forward to a rewarding 2021. Thank you for being a Member and placing your trust in us. Healthy Regards,
One of the things that 2020
dental practices. Each practice
highlighted was the importance
prides themselves on providing
Glenn Seri
of private health insurance and
excellent quality dental care at an
Executive Manager
the private hospital system to the
affordable price to both Members
Australian health industry. As public
and non-Members. In addition
hospital waiting lists for elective
to this, our Queensland Country
surgery continue to blow out, it
Health Fund Members with extras
is reassuring to know that as a
cover receive no or low out-of-
Member of Queensland Country
pocket expenses on preventive and
you are able to avail yourself of
diagnostic treatments with check
medical advice and procedures in
ups and scale and cleans. If you live
a timeframe that is acceptable to
in Mackay, Mount Isa or Townsville
you. There has never been a more
and have not experienced
important time to have health
our dental practice services, I
insurance and Queensland Country
encourage you to do so for your
is right here when you need us.
next dental check-up.
2021 will see Queensland Country
At our AGM last November our
continue to invest in its business
long-term Chairperson, Michael
and the communities in which we
Beard, retired from his position.
operate. We will be increasing
He will, however, remain on the
our investment in our Mobile App
Board for another year. Michael has
and hope to be able to deliver
been a wonderful representative
an even faster claims processing
for the Health Fund over his many
experience and the ability to use
years with us and we wish him all
digital cards.
the best as he heads towards
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
3
w o N
n e op
Our new Rockhampton Retail Centre Helping our Members live better lives through better health is at the core of everything we do! In late November 2020, we opened our brand new Health Fund Retail Centre in Rockhampton. The Retail Centre is conveniently located in the new Queensland Country Bank branch at 103 Bolsover Street, Rockhampton. Our Retail Centre team will be able to assist Members: • With all health insurance enquiries • Provide health insurance comparisons • Submit payments • Submit claims Our team look forward to meeting and assisting our Rockhampton Members face to face!
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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Queensland Country’s
Online Health and Wellness Centre At Queensland Country Health Fund we want to inspire you to live a better life through better health. We’ve partnered with Healthily and put together a group of online resources on some key topics. These include:
• Breast cancer • Sleep disorders • Type 2 diabetes • Osteoarthritis • Depression • Pregnancy • Prostate cancer • Heart failure • Families and mental health • Adjusting to parenthood In addition, we have also worked with our Brand Ambassador, Laura Geitz and Senior Accredited Exercise Physiologist, Tehanee Obeyesekere from BodySmart Health+ to bring you a Prenatal Exercise Program. Queensland Country hope these resources provide helpful information for our Members when you or a family member may be dealing with a serious medical condition.
Visit www.queenslandcountry.health/health-wellness-centre/ today!
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Isabella Ihle, Dentist Queensland Country Dental Mackay
Tips and Tricks for good oral health Good oral health is essential in maintaining good general wellbeing. In a year so focused on illness, dental health can sometimes be forgotten about. Here are 10 quick tips and tricks to help you maintain your perfect smile.
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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
1. Brush your teeth twice a day,
6. Chew sugar free chewing gum
9. Make sure you have different
morning and night. Make brushing
after meals. This stimulates saliva
coloured toothbrushes for your
your teeth the last thing you do
production to try and neutralise the
family members. This avoids
every night to ensure you don’t eat
acid and protect the teeth.
confusion and ensures toothbrushes
afterwards.
are not shared. If a toothbrush is
7. Eat the whole block of
being shared so is the bacteria!
2. Floss before you brush. This
chocolate at once instead of
allows the toothbrush bristles and
snacking on it throughout the
10. Visit your dentist or a friendly
toothpaste to get further between
day. This is a favourite saying
Queensland Country dentist every
the teeth.
of mine, our society has a large
six months. Queensland Country
snacking culture that is bad for our
dentists have a preventive focus
teeth. Diet is a significant factor
and look forward to working with
3. Don’t forget to brush your gums and tongue too. These are spots that are often missed and harbor a lot of bacteria .
in causing tooth decay as the
you to increase or maintain your
continual snacking exposes our
oral health.
teeth to repeated attacks of sugar
4. Wait at least 30 minutes after
that our saliva can’t neutralise,
eating or drinking (anything other
leading to tooth decay.
than water) before brushing your teeth. Otherwise the sugar and acid in food can slowly wear away the enamel on your teeth while brushing.
8. Don’t put lemon or fruit in your water. This also exposes your teeth to continual sugar and acid attack that can cause tooth decay and
5. Drink sugary drinks like soft
tooth wear. If you have to put
drink and fruit juice through a
something in your water, make it
straw, to reduce the contact
cucumber.
with your teeth. Also have a glass of water after to flush and help neutralise acids and sugars.
What Queensland Country will pay for preventive dental: Extras Cover
Waiting periods
Premium Extras
Essential Extras
2 months
Select Extras
Young Extras
Example of benefits Scale and clean
$84
Fluoride treatment
$22
Mouth guard (limited to one per person per Membership Year)
$150
Scale and clean
$59
Fluoride treatment
$15
Mouth guard (limited to one per person per Membership Year)
$105
Scale and clean
$67
Fluoride treatment
$18
Mouth guard (limited to one per person per Membership Year)
$120
Scale and clean
$63
Fluoride treatment
$17
Mouth guard (limited to one per person per Membership Year)
$113
Sub-limit per person per Membership Year
Overall Dental Benefit
$800^
$1,400 overall benefit limit per person per Membership Year for all dental services (excludes orthodontics which has separate claim limits)
$500^
$900 overall benefit limit per person per Membership Year for all dental services (excludes orthodontics which has separate claim limits)
$400 per person up to $800 per policy^^ for general dental
Overall limit for ALL benefits payable under Select Extras (including dental, optical, therapies, pharmaceuticals and Healthy Living benefits) up to $2,000 per person $4,400 per policy per Membership Year. Sub-limits apply.
$500 per person up to $1,000 per policy. Combined limit claimable for general and major dental*
^ Dental 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. Individual dental item benefits apply. ^^Dental sub-limits: The maximum benefit amount claimable per person and/or per policy for dental treatment/services per Membership Year within this sub-limit. This is providing an individual person’s overall benefit for ALL other benefits payable under Select Extras for the Membership Year has not already been reached. Once the overall limit is reached,no further dental benefits can be claimed by this individual on any area of dentistry until a new Membership Year commences. Individual dental item benefits apply. * Dental sub-limits: The maximum benefit amount claimable per person/per policy for treatment/service in dentistry per Membership Year. This is providing an individual person’s or per policy overall dental benefit limit for the Membership Year has not already been reached. Once the overall limit has been reached, no further dental benefits can be claimed by this individual or any other person/s on the policy on any area of dentistry until a new Membership Year commences. Individual dental item benefits apply.
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Make your goals happen!
A new year means a new start! 2020 was a trying year for many of us. At Queensland Country we thought it would be a great opportunity to start 2021 by setting some goals.
Setting goals helps increase the likelihood that you will stick to them and keeps you interested and engaged for your own happiness. It is important to break your goals into small and big goals. Setting smaller goals can help you keep motivated to achieve your bigger goal and can also be stepping-stones towards that goal. Here are five tips to effective goal setting:
1. Set Specific Goals Your goal must be clear and defined. Defining these precisely will help you get to where you want to be.
2. Set Measurable Goals Include dates and amounts, so that you know when you have been successful.
3. Set Attainable Goals When setting your goal make sure that it is possible to achieve.
4. Set Relevant Goals Make sure your goals are aligned with the direction you’d like to take your life or career.
5. Set Time-Bound Goals Your goals need a deadline. Setting this will allow you to know when to celebrate and achievement can also come quicker.
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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
My 2021 Goals Goal
Goal Start date
Approx goal
How will I reach
What will help me
achievement date
my goal?
achieve this?
1.
2.
3.
4.
Additional notes:
Source: mindtools.com
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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James Jensen Functional Medicine Practitioner Australian Nutrition Centre
Protect your skin from chlorine this
Summer
There’s nothing more inviting than a sparkling pool on a hot summer’s day, but many people soon find themselves suffering from skin irritations and acne breakouts.
If you are prone to skin irritation
Chlorine is used in pool water
• Stay well hydrated and drink
because it kills bacteria and germs, oxidizes organic debris from perspiration and body oils, and fights algae. It is a harsh chemical that strips your outer skin layer from its natural protective oils while opening up your pores. This damages the microbiome on our skin and this is what leaves us with that dry, irritated sensation when you get out of the water. Skin can also be dry but oily, which is a compensatory action by the pores to try to correct the dry skin. The pores produce too much oil, but when wiped or cleaned away, the skin is dry. Without the proper nutritional oils or electrolytes, the skin can remain ‘oily but dry’. By having properly hydrated skin, the pores will produce much less oil.
from chlorine, here are some ways
protective oils to improve skin
you can help support your skin this
hydration and resilience with an
summer:
adequate dosage of fat-soluble
• Shower immediately after your swim using a natural, chemicalfree soap. plenty of water before you swim. A quality electrolyte can also be a great addition to help hydrate all the cells of the body including the skin. In our hot Australian summer, the more we sweat, the less hydrated we are and the more electrolytes we require. • Improve skin integrity by supporting collagen production through nutrients like Zinc, Vitamin C and Collagen. A good dose of Vitamin C taken 30-60 minutes before swimming can help prevent chlorine damage. Zinc is a key nutrient for our skin and it’s great for reducing those unwanted pimples from popping up. Our skin smoothie recipe is a great way to boost your collagen intake!
The information provided by Australian Nutrition Centre is for educational and informational purposes only. The information provided in this article is not, nor is it intended to be, a substitute for professional advice or care.
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• Replenish your skin with
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
vitamins like D, E, Alpha Lipoic Acid (ALA) and omegas from fish oil. One of my top recommendations for skin is sea buckthorn. Your health practitioner can advise you on the correct dosage of supplements based on your nutritional needs to help you say goodbye to irritated skin this summer, so that all is left for you to do is blow up the inflatables, relax, and enjoy the pool!
Skin Smoothie
Keep your sk in hydrated with this delicious sm oothie this summer • 2 cups of coconut wa ter • 1 scoop of collagen protein powder • 1 tablesp oon of nut butter of your choice • a handfu l of organic berries (can be froz en) • 1 frozen banana • 1 tablesp oon of chia seeds Blend on hig h speed for 1 – 2 minutes and enjoy.
Don't forget whilst out in the sun this summer enjoying the pool to apply sunscreen, slap on a hat and slide on your sunnies!
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Refer a
Friend
We’ll give you a
$100*
Gift Card! If they take out an eligible singles policy
We’ll double it for a couple or family!
Refer a friend, family member, mate or colleague to Queensland Country Health Fund and if they take out an eligible policy during the promotional period, we’ll say thank you with a gift card.* Make sure you tell your friend when joining to provide us with your name and contact details, so we can send you your gift card.
1800 813 415 • queenslandcountry.health *Offer valid until 31 December 2021 (promotional period). The referring person must be an existing Queensland Country Health Fund policy holder. Available to new Silver and Bronze Hospital policies only. Available with corporate discount offers, but not in conjunction with any other offer. Terms and conditions apply and are available at queenslandcountry.health/refer. Queensland Country Health Fund Ltd ABN 18 085 048 237.
Winners are grinners! new Members and During 2020 we had a range of giveaways for both our some of the existing Members. We thought we would share once again all! great photos of our winners. Congratulations again to
NEW MEMBER
Lata H
Celebrate on Us winners EXISTING MEMBER
Geraldine C
Spring is your time to shine winners
EXISTING MEMBER
Stephen H
NEW MEMBER
Grace P
EXISTING MEMBER
Marsha K
NEW MEMBER
Alison F
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Kriscel Estanislao Qualified Audiology Professional Specsavers Audiology
Is it time to check your hearing? Hearing loss affects approximately one in six Australians and, according to research, it takes on average 7-10 years for people to acknowledge they have hearing loss before taking action. Once you reach 40 years of age, hearing checks should be as regular as eye checks. If you or anyone you know experiences any of the below telltale signs, you may benefit from some expert qualified advice from your local audiologist:
need to raise your voice to talk
find comfortable?
to someone one metre away,
• Do you find telephone
the sound level is likely to be
conversations hard work or
hazardous to hearing.
find yourself always using the
• Wear personal hearing
speaker option?
protection such as earplugs,
• Do you ask people to repeat
isolating, and our ability to form and maintain good social relationships is important to life satisfaction and good mental health. We are innately social creatures after all. Specsavers research has found that Australians aged 40 years and older know at least two people they think suffer from hearing loss. It also found that 80% say they have felt concerned
things, or think many people are mumbling? • Do you have difficulty following conversations in groups of people or find yourself lip reading or guessing what people are saying? might not be hearing as well as you used to?
equivalent to two million Australians have felt concerned about their hearing frequently. That’s a lot of conversations missed! 14
earmuffs or both - remembering that everyday equipment, such as lawnmowers and power tools may be loud enough to negatively impact your hearing. • Finally, create a normal routine of hearing checks, so you can
• Has someone suggested you
identify quickly when your hearing starts to diminish.
What Queensland Country will pay for audiology: Extras Cover
Waiting periods
Premium Extras
Example of benefits
Overall Therapies Benefit
Initial and subsequent visit $50 Report $60
$1400 overall benefit limit per person, per Membership Year for all therapy services
Initial and subsequent visit $35 Report $42
$900 overall benefit limit per person, per Membership Year for all therapy services
2 months
about their own hearing at some point in time, and of these the
help prolong your hearing: the ‘one metre rule’. If you
turned up louder than others
Hearing loss can be incredibly
I recommend a few simple things to • Test the noise around you with
• Do you have the TV or radio
Signs you or someone you love may benefit from a hearing check
How to ensure you protect your hearing health
Essential Extras
Select Extras
N/A
N/A
N/A
Young Extras
N/A
N/A
N/A
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Queensland Country
Premier Provider Network Did you know that Queensland Country Health Fund pay the same benefits to all recognised extras services and therapies providers, so you don’t need to change your favorite dentist or optometrist? We do have agreements in place with a number of dentists
rovider P r e i m e r P
and optometrists across the state under our Premier Provider Network. Our Premier Provider Network provides our Members with access to exclusive discounts and services, so you get even more value for your money. To find out more about our dental and optical Premier Providers visit queenslandcountry.health/premierprovider
Claim anywhere, any time with our Mobile App Our Queensland Country Health Fund Mobile App offers all Members 24/7 access to your membership. It is an easy, convenient and secure way to manage your membership. Some of the great features include: • 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 – it has never been easier to check your limits with a graph that clearly shows what is remaining • View personal details and update your contact information • View membership communications through your own secure inbox. • Order new Membership Cards • Provider search • Learn more about your health insurance and how you
Download it today!
can experience genuine value via our blogs and news • Find your nearest Queensland Country branch
and
• Login in using biometric logins Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
15
Tina Clark Queensland Country Care Navigation Manager
Introducing our
Phase 2 Cardiac Rehab Program In mid-2020, the Queensland Country Care Navigation team in partnership with Cardihab introduced a new phase 2 Cardiac Rehab Program for eligible Members, 45 years and over, who have had a cardiac related admission to hospital. The program provides Members with a home-based cardiac rehabilitation service, to help them reach optimal health when at risk of, or living with, heart disease. The team use a scientifically validated# solution via a smartphone app in conjunction with weekly phone calls from one of our dedicated Care Navigation nurses to deliver a more convenient, flexible and engaging
Who is Cardihab? Cardihab is an Australian digital
app, and the advice has been really good. We have learnt a lot. Really impressed with the attention: phone support and organising extra services. I felt a bit lost about my prognosis at the beginning, but now I know so much more. And more confidence about my heart health.”
health company that exists to
M. & B. Jensen, Mt Pleasant
help patients reach optimal health when at risk of, or living with,
cardiac rehabilitation program.
heart disease.
Eligible Members receive education
Cardihab is registered on the
Week 2
Australian Registry of Therapeutic
• Resuming exercise
and support from the comfort of your own home. The program has demonstrated to increase uptake, adherence and completion rates1, which means better outcomes for patients. To provide supervised exercise and fitness assesments our Care Navigation team use Accredited Exercise Physiologists or
Goods as a Class 1 Medical Device, ARTG No: 340440. As part of the program, the Member receives weekly education that is personalised to their risk factors and includes safe exercise and emotional support for successful completion of SmartCR (Cardiac
• Goal setting • Managing stress Week 3 • Healthy heart diet • Relaxation techniques • Smoking and your heart • Emotional and social support
Rehabilitation).
Week 4
Some examples of the program’s
• Risk factors for heart disease
weekly education include:
• Alcohol and your heart
The smartphone app is supplied by
Week 1
Week 5
Cardihab Pty Ltd ABN 20 610 971 910.
• Learn about your health condition
• Cholesterol
• Driving restrictions
• High blood pressure
Physiotherapists and for Cardiac Rehabilitation nutrition advice Accredited Dietitians.
• Blood pressure monitoring
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“Really happy with the Cardihab
• How your heart works
Week 6
• What is a heart attack?
• Managing a healthy heart lifestyle
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
"Great Service which has helped me through one of the most difficult
Who can benefit from the Cardiac Rehab Program?
times of my life. With great and caring 4. Cardiovascular Disability Particularly heart failure and cardiomyopathy diseases. 5. Heart Devices/Transplants Valve device, replacement and
The National Heart Foundation of
repair, permanent pacemaker
Australia2 has defined the patients
and implantable defibrillator
with the following as eligible for
insertions. Heart transplant and
Cardiac Rehabilitation. 1. Acute Myocardial Infarction Both ST elevation and non-ST
ventricular assist devices.
revascularisation, eg those medically-managed only. 2. Revasuclarisation Procedures including coronary
and regain my quality of life. My Cardiologist is ‘over-the-moon’, that I have had cardiac rehabilitation and that I have learnt how to manage my cardiac condition.” N. Oswin, Ingham
Cardiac Rehabilitation may also be of benefit to patients with:
• Atrial Fibrillation
• High risk for coronary artery disease
• Other vascular or heart diseases and interventions
artery bypass graft surgery and percutaneous coronary
condition and I am empowered to manage and improve my heart health
6. Recent evidence has shown
elevation; including patients with and without post-MI
support, I now understand my heart
• Familial hypercholesterolaemia
# Based on a Randomised Control Trial undertaken in Brisbane by researchers from CSIRO and funded by a Joint Venture between the Australian eHealth Research Centre and Queensland Health. 1. Varnfield M, Karunanithi M, Lee C, et alSmartphonebased home care model improved use of cardiac rehabilitation in postmyocardial infarction patients: results from a randomised controlled trialHeart 2014;100:1770-1779. 2. Woodruffe S, et al. Australian Cardiovascular Health and Rehabilitation Association (ACRA) Core Components of Cardiovascular Disease Secondary Prevention and Cardiac Rehabilitation 2014. Heart, Lung and Circulation (2015), http://dx.doi.org/10.1016/j. hlc.2014.12.008
interventions. 3. Coronary Artery Disease Medically-managed coronary artery disease (CAD), such as stable angina.
To find out if Cardiac Rehabilitation is right for you, or learn more about Queensland Country Care Navigation visit queenslandcountry.health/members/carenavigation/ Cardihab Pty Ltd. ABN 20 610 971 910. Lv 3, 315 Brunswick Street Fortitude Valley QLD 4006. e: info@cardihab.com ARTG No: 340440
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Prenatal Exercise Program with Laura Geitz
Things have just gotten a little busier for our lovely brand ambassador, Laura Geitz, who has become a Mum again for the third time to their little princess, Billie May. Congratulations to Laura, Mark, Barney, Frank and of course their four legged girl, Charlie! During pregnancy Laura was quite active, like all of her pregnancies. Late last year, we teamed up with Laura and Senior Accredited Exercise Physiologist, Tehanee Obeyesekere, from Bodysmart Health to bring our Members who may be expecting now or in the future, a three-part video series of simple prenatal exercises. It is important to keep your body moving during pregnancy as your body moves and changes a lot. Particularly your lower body including your pelvis, pubic and back area! Maintaining health and wellbeing during pregnancy can help reduce the pain in these areas, as well as increasing energy, enhancing a positive body image and aiding during post-partum recovery. Within the series each exercise has been designed to focus on movements appropriate for each trimester. Each video workout is under 30 minutes and allows Members the freedom to work out in the comfort of their own home. To find out more or to view each workout visit: queenslandcountry.health/prenatal-exercise-program
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Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Dinners
Sticky P ork Stirfry Mediterr anean C hicken B ake Sri Lank an Fish Curry Pastitsio Quick a nd Easy Dhal Re cipe
Deserts
Mango L
ime Coc
Self-sau
onut Ch
cing Ch
ocolate
ia Pudd
Pudding
ing
7 delicious recipes from Well Nourished
Georgia Harding from Well Nourished has put together some delicious dinner and dessert recipes for you, our Members to try at home.
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Georgia Harding Well Nourished
A bit about Georgia..
Georgia is a Naturopath with over 20 years experience, author, mother and passionate health educator. On her website wellnourished.com.au she shares fad-free health advice and hundreds of versatile, wholefood recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia is committed to supporting the health of this generation and especially loves to help parents feed their children ‘well’. She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone by making it easy and fun.
Sticky Pork Stir-fry PREP 15 MINUTES / COOK 15 MINUTES / SERVES: 4
Method
Variations
1. Start with popping your rice on to cook.
Vegetarian
This Sticky Pork Stir-fry is a super
2. Heat a wok or pan over a medium high
Replace the pork with firm tofu
quick, easy to make mid-week
heat and add your oil.
meal that my whole family loves.
3. Sauté the onion, garlic, ginger and
Ingredients
4. Add the pork mince and stir to cook
1 tbsp coconut oil (or olive oil) 1 red onion/s – finely diced
chilli for 2 minutes. through. 5. Once it looks cooked, add the coconut sugar and fish sauce and turn
4 clove/s garlic – minced
the heat up high.
5 cm ginger root – finely grated
6. Stir well so the mince starts to
1 red chilli/s – optional
caramelise a little (a few minutes) then
500 g free-range pork mince 2 tbsp fish sauce 35 g coconut sugar or rapadura (3 tbsp) 1 red capsicum/s – diced
add the veggies stirring constantly for a
tablespoon of tamari (with the coconut sugar and fish sauce when you add the tofu to the pan, no need to brown it off). Serve with rice or quinoa to ensure a complete protein. Onion-free Replace the onion with a small bulb of fennel. Garlic-free Omit the garlic (sub with garlic oil if you
few minutes until they are cooked.
can tolerate it)
Serve
Grain-free
Serve on top of the rice then top
Serve with quinoa instead or in
with bean sprouts, coriander and two
lettuce cups.
75 g green beans – 1cm dice
wedges of lime.
Different vegetables
½ head broccoli – broken into small florets
Make-ahead
Yes, mix this up to suit the vegetables
To Serve
Re-heat the mince in a pot over a low
you have available.
heat until just hot.
Pork-free
Store
You can sub the pork with chicken
100 g bean sprouts 1 bunch/s fresh coriander leaves – diced 2 lime/s – quartered 190 g brown rice (1 cup) or rice of your
Store the mince in an airtight container
or turkey mince.
in the fridge or freezer.
Seafood-free
choice, cooked
20
(crumbled or finely chopped) and add a
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Replace the fish sauce with sea salt (to taste).
Mediterranean Chicken Bake PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4
A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better. Ingredients
Method
Serve
500 g chicken thighs
1. Pre-heat the oven to 1800/3500 (fan-forced).
tortilla or wrap with the lemony mayo
2 red capsicum/s (large) 1 sweet potato/s (kumara)
2. Finely slice the chicken, capsicums,
1 red onion/s 2 tbsp olive oil - extra virgin
and leafy greens
sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked
1 tsp dried oregano
paprika, lemon zest, sea salt and pepper.
1 tsp smoked paprika
3. Toss together until the chicken and
1 lemon/s - zest
vegetables are evenly coated and
Sea salt and freshly ground black
1. For a light meal, serve in a lettuce cup,
arrange in a single layer on the tray.
2. Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes. 3. For a bulked up meal, it's lovely over rice, quinoa or cous cous. 4. Leftovers are fabulous in a wrap or as a salad for lunch.
pepper - to taste
4. Place the tray into the oven and bake
Lemony mayo
chicken is cooked through.
Re-heat in a low oven until just hot.
5. Now make the lemony mayo by
Store
mixing all of the ingredients together
Store in an airtight container in the
in a small bowl.
fridge.
115 g whole egg mayonnaise (½ cup) 1 clove/s garlic - minced ½ lemon/s - juice 1 tsp honey Sea salt and freshly ground black pepper - to taste
for 20-25 mins until browned and the
Make-ahead
Variations Onion-free Replace the red onion with baby fennel. Garlic-free Replace the garlic with a pinch of cumin and cayenne. Fructose friendly Replace the honey with rice malt syrup. Egg-free Replace the mayo with natural yoghurt or Cashew Nut Cream. Vegetarian Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking). Vegan See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Sri Lankan Fish Curry PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4
Method
A mild, aromatic meal that even
or coconut oil and sauté the onion over
my fish fussy daughter approves. It's quick and easy to cook which makes it a fabulous mid week meal.
1. In a large pan melt your butter, ghee
Re-heat in a pot over a low heat until just hot.
a low to medium heat until it is soft and
Store
translucent.
1. In a airtight container.
2. In a food processor or powerful blender
2. Can be frozen if you’ve used fresh
chop the garlic and ginger. Add the
(previously unfrozen) fish.
Ingredients
tomatoes, cumin, coriander, cinnamon, one
2 tbsp butter, ghee or coconut oil
flakes and puree until smooth.
1 onion/s – diced (large)
3. In a small bowl combine one teaspoon
Replace the coconut cream with full-fat
3 clove/s garlic – chopped
of turmeric with one teaspoon of sea salt.
natural or Greek yoghurt.
4 cm ginger root – peeled, chopped 4-5 roma tomatoe/s – roughly chopped 1 tsp ground cumin
teaspoon of the turmeric and optional chill
Pat the fish with a paper towel and toss in the salt/turmeric mixture to coat. 4. Push the onion aside and sear the fish quickly on both sides (it doesn't need
Variations Coconut-free
Extra Vegetables Feel free to add in or vary the vegetables in any way that suits.
1 tsp ground coriander
to cook through, just outside seared).
Garlic and onion-free
1 tsp ground cinnamon
Set aside.
Simply omit altogether. There is enough
2 tsp ground turmeric
5. Add the tomato puree from the food
flavour in the curry already.
processor and cardamon pods to the
Vegetarian
onion and cook for 5 minutes, uncovered
Replace the fish with firm tofu or
on a medium high heat (rapid simmer)
1 tsp sea salt – or to taste
chickpeas. Both work really well with the
stirring occasionally.
flavours in this sauce. Serve with rice or
600 g firm white fish fillets (boneless and
6. Add the coconut cream and optional
quinoa to ensure a complete protein.
skin removed) cut into 5cm pieces
curry leaves and simmer for another
400 ml coconut cream
5-10 minutes until it starts to reduce.
20 fresh curry leaves – optional
7. Gently add the fish, peas and brocoli to
3 cardamon pods – bruised Chilli flakes – to taste
½ head brocoli – broken into small florets 75 g peas – fresh or frozen (½ cup approx.) 1 lime/s – juice ½ bunch/s fresh coriander leaves – chopped (to serve) Serve
the sauce and allow to simmer for another 5 minutes. 8. Turn off the heat, squeeze over the lime juice and serve immediately. Serve With fresh coriander leaves, extra chilli and basmati rice or cauliflower rice.
Rice, quinoa or cauliflower rice (to serve)
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Make Ahead
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Pastitsio
Ingredients
2 tbsp olive oil - extra virgin 1 red onion/s - diced 4 clove/s garlic - diced 600 g lamb mince 1 ½ tsp ground cinnamon 1 tsp mixed spice 1 bay leaf/s 1 tsp dried oregano 60 ml red wine 1 zucchini/s - diced into 1 cm pieces 2 carrot/s - diced into 1 cm pieces 700 g tomato passata (puree) 125 ml chicken stock or bone broth 1 tsp sea salt - or to taste Ground black pepper - to taste 30 g baby spinach - chopped (1 cup) 250 g rice quinoa penne pasta (or any pasta that suits)
PREP 20 MINUTES / COOK 40 MINUTES / SERVES: 4 A healthier and lighter take on a Greek classic Pastitsio. Instead of a rich cheesy sauce, it’s topped with a much lighter blend of yoghurt, tahini and parmesan cheese.
Topping
5. Reduce the heat and add the tomato
1 clove/s garlic
passata, broth, zucchini, carrots and
500 g full-fat natural yoghurt - or greek
seasoning.
yoghurt (2 cups)
6. Cover and simmer with the lid ajar
2 tbsp hulled tahini
for 15-20 minutes.
1 free-range or organic egg/s
7. Pre-heat your oven to 180°C/ 350°F
1 tsp sea salt Ground black pepper 25 g parmesan cheese - grated (¼ cup) 2 tbsp pinenuts
fan-forced. 8. While the sauce is simmering, boil the penne. 9. Once it is almost cooked, drain and rinse the pasta and mix in with the
¼ bunch/s fresh parsley leaves - approx.
sauce and the baby spinach.
1 handful, finely chopped
10. Place into an oven proof serving dish. 11. In a food processor or by hand, grate
Method
cheese and set aside.
1. Heat the olive oil over a medium heat and add the onion. Sauté for a couple of minutes. 2. Add the garlic and lamb mince, sauté to brown the mince. 3. Add the cinnamon, mixed spice, bay leaf and oregano and cook for a minute until you smell their fragrance. 4. Turn the heat up to high and add the red wine (it should sizzle and reduce quickly and remove the alcohol).
12 Then blend the garlic, yoghurt, tahini, sea salt, pepper and egg. 13. Pour this over the sauce/ pasta mix, top with the grated parmesan and pine nuts. 14. Bake for 10-15 mins or until the cheese is melted and the top is browned. Serve Sprinkle with the chopped parsley leaves and serve with a green, leafy salad. Thermomix (TMX) I chop the onion and garlic in the TMX but cook it all in a pan. I find it cooks better that way, not as sloppy as cooking in the TMX. I then use it to grate the cheese and make the topping sauce. Store Store in an airtight container in the fridge or freezer. Make ahead Re-heat in a low oven until just hot.
Variations Onion and garlic-free Replace the onion with a small fennel bulb and the garlic a pinch of chilli flakes. Vegetarian Replace the mince with 2 cans of brown lentils (drained and rinsed). Choose vegetable broth. Nut-free Omit the pine nuts. Wine free Replace the wine with broth or stock (and a tsp of vinegar). Different vegetables Feel free to switch up the veggies to suit your supplies and tastes.
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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Quick and Easy Dhal Recipe PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4 My Quick and Easy Dhal is a fast, nutritious meal that the whole family will love. It's one of the most popular recipes here at Well Nourished. Ingredients
Method
Variations
2 tbsp butter, ghee or coconut oil
1. In a medium sized pot, over a low to
Vegan
moderate heat, add the butter, ghee or
Choose coconut oil and coconut milk.
coconut oil. Sauté the onion, garlic, ginger
Coconut-free
1 onion/s (large) peeled and diced 3 clove/s garlic - peeled and sliced or crushed
and spices for two minutes.
natural yoghurt and choose ghee or butter.
3 cm ginger root - peeled and finely diced
tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to
Grain-free
1 carrot/s (large) grated 1 zucchini/s - grated
simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is
1 tsp cumin seeds
absorbed.
1 tsp ground cumin
3. Finish with coriander leaves and lime.
1 tsp ground coriander
Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
2 tsp mustard seeds
4. I always serve this with brown rice or
2 tsp garam masala
quinoa and either fresh or dried chilli so the
1 tsp ground turmeric 350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes
heat can be adjusted by each individual. Thermomix method 1. Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini
200 g split red lentils - dried (1 cup)
and chop 5-10 seconds speed 5.
400 ml canned coconut milk - or cream (the
2. Add the spices and a tablespoon of
cream gives a richer, creamier consistency)
ghee or coconut oil and sauté 5 minutes,
350 ml chicken stock or bone broth - or vegetable stock or water 3 tbsp almond meal
speed 2, temp 100. 3. Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook
Chilli flakes -to taste
20 minutes, reverse speed 1, temp 100.
Sea salt and freshly ground black pepper
Serve
- to taste (the salt really brings out the
1. Serve with fresh lime and coriander
flavour a lot here)
leaves over rice, cauliflower rice or quinoa.
1 lime/s - juice and zest to finish
2. Its lovely on toast for breakfast (with or
1 bunch/s fresh coriander leaves - roughly chopped Optional 6 fresh curry leaves - optional but yummy Serve Rice, quinoa or cauliflower rice (to serve)
without an egg). Make-ahead Re-heat in a pot over a low heat until just hot. Store 1. Airtight in the fridge or freezer. The flavour actually improves with time. A little extra cooking time might be needed if your lentils are not split.
24
Replace the coconut milk with full-fat
2. Now add the grated carrot, zucchini,
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Serve over a baked potato or sweet potato, cauliflower rice or quinoa. Nut-free Leave the almond meal out. Turn it into a soup Add a little extra stock and blend to make a delicious Indian red lentil soup. Make it meaty You can use this as a curry base (sauce) and add any meat you like to this. Make it go further Add in a can of drained and rinsed chickpeas More vegetables You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end. Breakfast Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.
Tip 1. A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness. 2. If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.
Mango Lime Coconut Chia Pudding PREP 5 MINUTES / SET 3 HOURS / SERVES: 4
This vegan Mango, Lime, Coconut Chia Pudding is easy to make as a nourishing and delicious breakfast, snack or dessert. Ingredients
3. To serve, place a quarter of the coconut
60 g chia seeds (6 tbsp)
mango puree and then the rest of the chia.
chia into two glasses, top with half the
500 ml canned coconut milk
To Serve
200 ml coconut water
Top with slices of fresh mango and
1 lime/s - juice and zest
serve immediately.
4 mango/s - flesh
Variations
0.5 tsp ground turmeric
Coconut-free
2 tsp vanilla - essence
Replace the coconut milk and water with
Method
a nut milk (or any milk of your liking).
1. Combine the chia seeds with the coconut
If you have a sweet tooth or are
milk, coconut water and lime zest in a jug or bowl and chill for 3 hours or overnight.
Make it sweeter catering for one, then add a tablespoon or two of rice malt or
2. In a blender combine the flesh of one
maple syrup in the coconut
mango, with the turmeric, lime juice and
and/or mango layer.
vanilla. Blend until smooth. Cover and chill until ready to serve.
Self-saucing Chocolate Pudding This Self-saucing Chocolate
For the sauce
6. Slowly pour the sauce over the back of
Pudding is my healthy, low sugar
170 g rice malt syrup, honey or maple
a large metal spoon to cover the cake mix.
syrup (½ cup)
7. Place your dish or ramekin on a tray and
2 tbsp cacao - unsweetened Dutch
bake for approximately 20 minutes for the
process or raw
ramekins and 30 minutes if using a large
Ingredients
250 ml boiling water (1 cup)
dish.
80 g butter - melted
Method
8. Serve hot out of the oven with double
1. Preheat your oven to 1800 C/350°F
Store
take on the classic. A delicious, decadent chocolatey dessert.
120 ml milk (½ cup) of your choice
cream and berries.
1 large free-range or organic egg/s
(fan forced). Grease an 8 cup capacity
2 tsp baking powder
ovenproof dish or four large ramekins.
2 tbsp coconut sugar or rapadura
2. In a food processor or blender mix
2 tbsp cacao - unsweetened Dutch process or raw 115 g wholemeal spelt flour (1 cup) see gluten-free below
together the melted butter, milk, egg,
Best hot and fresh out of the oven but can also be stored airtight in the fridge.
Variations
baking powder, coconut sugar and cacao
Dairy-free
until frothy and very well combined. TMX -
Use coconut milk and swap the butter for
melt the butter 1 minute, temp 80, speed
80ml of macadamia nut oil or coconut oil.
3. Add the milk, egg, baking powder, sugar,
Serve with coconut cream.
and cacao and mix 30 seconds, speed 5.
Grain and gluten-free
3. Fold through the spelt flour gently
Swap the spelt for half a cup of almond
until just combined (don't over-mix or it
meal and half a cup of buckwheat flour.
will become rubbery). TMX - 20 seconds,
Low-fructose
interval speed.
Exchange the coconut sugar for pure
4. In a large jug, dissolve the rice malt
stevia (to taste).
syrup and cacao in the boiling water.
Coconut-free
5. Place the cake batter into the oven
Choose rapadura as your sweetener.
proof dish or divide between the ramekins.
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
25
Queensland Country in the
Community
Queensland Country in the community 2020 was different for all of us! Unfortunately, with many events being cancelled our team were not able to get out and about in the community as much as they would have liked to. Here are some of the events our team were able to be part of which included hosting the JCU Townsville Fire Academy girls and our Management Team packing some much-needed care packs for Ronald McDonald House Charities North Australia.
Fire Academ
y with Cheri
e Gallagher
Congratulations to the JCU Townsville Fire! A big congratulations to the JCU Townsville Fire on a fantastic 2020 season! The season was like no other with the competition relocated to Queensland and condensed into just a few short weeks. The Fire played well all season making it to the grand final to take on the Southside Flyers. Unfortunately, the Southside Flyers were too good on the day and the Fire were defeated. We were extremely proud to be the team's Official Health Insurance Partner for 2020. We look forward to the 2021 season!
Looking for dental care that will make you smile? Visit one of our friendly Queensland Country Dental practices today! Practices located in Townsville, Mackay and Mount Isa. For more details go to queenslandcountry.health/dental
Queensland Country Health Fund Ltd ABN 18 085 048 237 trading as Queensland Country Dental
26
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
Why Storm season might be a lot different this year The Bureau of Meteorology
The warming effect on the western
Your list of numbers should include;
has forecast that Queensland
Pacific ocean increases rising air,
communities are expected to
cloud development and rainfall with
• Triple Zero (24/7), dial 000 for
experience above average spring
northern and eastern Australia
and summer rainfall this year
usually experiencing heavy rainfall1.
thanks to a La Nina phase.
In fact, six of the wettest winter-
The Bureau characterises La Nina by:
spring periods have been recorded
• Increased rainfall across much of Australia • Cooler daytime temperatures (south of the tropics) • Warmer overnight temperatures (in the north) • Shift in temperature extremes • Decreased frost risk • Greater tropical cyclone numbers • Earlier monsoon onset
What causes La Niña? Strengthened equatorial trade winds and changed ocean surface currents draw up deeper water1 that cools the central and eastern tropical Pacific Ocean. The strength of the trade winds help warm the surface waters in the western Pacific and to the north of Australia1.
Police, Fire and Ambulance in an emergency • SES (24/7), dial 132 500 for help with a damaged roof, rising flood water, trees fallen on buildings
during La Niña years1.
or storm damage
What does this all mean?
• The emergency claims contact
In eastern Australia, the average
details of your home, contents or
rainfall during La Niña rises by nearly
landlords insurance provider.
20%1. These conditions increase the
You can then download and
chances of widespread flooding
familiarise yourself with the
and tropical cyclones due to the
checklists we’ve created below.
close link between La Niña strength and significant rainfall.
You can practice these with your children, partner or housemates to
Just when you thought it couldn’t
make sure you’re all prepared for
get any hotter in Queensland, the
any event – rain, hail or shine.
BOM also predicts longer lasting heatwaves in the SouthEast2.
Queensland Country Health Fund Ltd
What can I do to prepare?
Country Bank Limited.
The best place to start is by checking your home and contents or landlords insurance to ensure it
is a subsidiary of Queensland
To read more visit queenslandcountry.bank/storm.
adequately covers the things you love, with new for old replacement. Having an easily accessible list of emergency numbers should you experience serious damage or danger can help you get assistance sooner.
References: 1. Bureau of Meteorology. 2020. “What is La Niña and how does it impact Australia?” Accessed October 2020. http://www.bom.gov.au/climate/updates/ articles/a020.shtml 2. Bureau of Meteorology. 2020. “La Niña in Australia”. Accessed October 2020. http://www.bom. gov.au/climate/enso/images/La-Nina-in-Australia.pdf
Rain, hail or shine! No matter the weather, Queensland Country Bank can help give you peace of mind that your home is protected.
For your chance to
WIN
one of four
$2,500 Queensland holiday vouchers
purchase an eligible CGU policy for home, contents or landlords cover with us by 28 February 2021*
1800 075 078 • queenslandcountry.bank/prepare *Competition runs 2/11/20-28/02/21. Terms and eligibility criteria apply and are available at queenslandcountry.bank/prepare. All financial obligations under the eligible policy must be met at the time of the draw. Insurance issued by Insurance Australia Limited ABN 11 000 016 722 (IAL) trading as CGU. Any advice is general only and does not take into account your personal circumstances. Consider the relevant PDS available at queenslandcountry.bank or in branch to see if a product is right for you. Queensland Country Bank Limited ABN 77 087 651 027 AFSL 244 533 acts under an agreement with IAL.
Queensland Country Health Fund • Living Healthy Summer / Autumn 2021
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