The Townsville Zine - July by The Townsville 'Zine

THE ‘HOW TO’ GUIDE

JULY 2019

TABLE OF CONTENTS Resume basics 101

RECIPES

Ideas for living on less

Spices

How to apply for white card and blue cards

Guide to Natural Immortality

How to get a learner licence

Beef Stroganoff

How to connect the internet at home

Tomato Soup

First aid

Pikelets

Car maintenance

Curried Sausages

Car oil change Alligator Creek Registering a vehicle

Word Puzzle

How to Furnish your Home on a Budget

Find a word

How to create a will Entertainment on a budget Whatâ&#x20AC;&#x2122;s on How to sign up for frequent flyers account How to store food in your fridge Quit smoking

Produced by the participants of the Workways West End Townsville Work for the Dole Community ZINE project.

Resume Basics 101 How to Create a Simple Resume from Template in Microsoft Word

Ever wanted to create a quick and easy resume but didn’t know how to format it? This article will provide a step by step guide to making a resume from a template using Microsoft Word.

How to start First off, open up Microsoft Word. From there, click on File in the top left of the screen and click New. Once it has opened, you will be greeted with the screen shown below. Once there, select Sample templates. Image 2: Example Template

Tidying up your resume When making your resume look tidy, it is important to consider the following:

Image 1: File>New screen

In this menu, you will see samples for many different document types including letters, newsletters and reports. You will want to look for anything labelled ‘resume’ as they are your resume templates.

‘Must-have’ information in your resume Once you have chosen your template, it will mostly be a matter of filling in the areas the template has labelled. These things include your name, address, phone number, email address, qualifications, experience, skills and references. Note: It is best to ensure that all of your details are correct and are constantly being updated if they change over time. Author: (J.R 06/19) | Acknowledgments:



The font is consistent throughout the document. This means ensuring that the font sizes are the same as well as the font style itself being the same at all times.



All lines of text are in line with each other and lines are equally spaced.



Grammar and spelling is perfect. Spell-checking your document can help to ensure this.

Be creative with the design and format! There may be things within the resume layout that you don’t quite like. Don’t be afraid to change how it looks to suit your preferences. It is best to ensure that your resume looks tidy, professional and easy to read. If your resume has text and boxes all over the place, employers are likely to not bother reading it and just throw it out.

Ideas for Living on Less

There will be times in our lives when we have to adopt a tight budget to get through or to save for unexpected and upcoming expenses. To live on less can present some challenges but simplifying lifestyle and getting creative can make living on less achievable. A change in circumstances may necessitate for major changes such as: 

Downsizing your accommodation



Looking for a side hustle to earn extra money



Budgeting expenses and tracking spending

For some this may not be necessary or possible. There are alternatives to help with common living expenses whilst living on less. Easy instant ways to reduce spending include: 

Limiting your take out night for a weekend treat



Reserving a special day for that morning latte as opposed to a daily take out coffee



Not using the clothes drier to reduce energy costs



Making and taking a packed lunch to school or work



Reducing the number of screens on your Netflix account

Here are some other ideas to simplify household spending and ways to get creative to save $ over time on everyday living expenses like food, fuel, electricity and entertainment.

Meal Planning Meal planning can mean you save time; reduce waste and alleviate a “what’s for dinner?” drama all whilst saving money. Planning meals can benefit any household whether it is singles, couples or families whilst living on less. You can factor in things like enjoying a movie with popcorn on the couch at home on a night in and a homemade alternative as opposed to picking up take out. Meal planning can be used for breakfasts, lunches and dinners or just dinners. Whatever combination suits your needs. Here’s a how to guide to help you get started: 1.

Set aside time to plan meals and any preparation required such as stocktaking the pantry and any special dietary needs you need to consider

Consider who you are planning for 1, 2 or 4 people? Seek their input about what they like and dislike also consider work and school schedules

Author: KM 06/19 | Acknowledgments: www.ergon.com.au www.woolworthsrewards.com.au www.flybuys.com.au www.townsville.qld.gov.au https://www.businessinsider.com/ways-to-furnish-your-home-for-cheap-2018-7/?r=AU&IR=T

Conduct a stocktake of your pantry, fridge and freezer as this will help you establish your needs for meals and assist with budgeting for your weekly grocery expenses overall

Consider leftovers and cooking in bulk to stock up on ready-made meals. Leftovers or reheatable meals can be used as next day lunches, light meals or as planned meals

Start compiling your plan by choosing your meals for each day according to your needs and to fit your schedule. Jot these down on a weekly meal planner calendar. You can then use your recipes and create a grocery list from your stocktake

If you enjoy shopping at Woolworths you can benefit from discounts with their points system. You can choose to receive a dollar value off your next grocery shop or convert your points to Qantas points for air travel. How to join requires registering a temporary card that you can pick up in store or applying for a member number. This can be done online. For all the details and perks visit the Woolworths rewards Join page at woolworthsrewards.com.au

Don’t forget to consider your grocery store specials too. To find a printable sheet Google “weekly meal planner printable template” or search images for ideas to draw one up to suit your needs.

From either scheme you can also benefit from savings on Fuel with discounts applying when you shop with their partnered outlets.

Electricity

Benefit from a Rewards Scheme

Energy is a necessity in households to power the TV, heat water, cook meals and charge devices. Reducing energy costs can be effective in saving you $ on your power bill. Anything from using a power board to run multiple devices or switching the TV off at the wall when not in use can help. For more ideas on how to save everyday check out this article from Energy Australia https://www.energyaustralia.com.au/blog/betterenergy/how-save-energy-your-home

Here are a few tips to save $ on energy in your home: Receive rewards for doing your groceries. Sign up is usually online; the membership card gets sent out in the mail or you can save an e card in on your smart device in the digital wallet. If you enjoy shopping at Coles register for their rewards system to get savings off your groceries or exchange the points for rewards items. Link your Fly buys to partnered organisations such as NAB and benefit from collecting additional rewards. Joining is easy! How to join requires registering a temporary card that you can pick up in store or applying for a member number. This can be easily done online. For all the details and perks visit the Coles Fly buys Registration page at flubuys.com.au



Switch appliances off at the wall – DVD players, gaming consoles and stereo items still use energy in standby mode



Use energy-saving globes – fluorescents offer low energy consumption



Microwave oven – a microwave can use less energy than a stove top to steam veggies, also instead of using the microwave to defrost food consider thawing in the fridge to alleviate the cost



Washing and drying clothes – wash full loads and take advantage of spin drying to reduce moisture for dry times. Also dry clothes outside in the sun or on a clothes airier

Other money saving how to come from using eligible discounts if you are a low income household or if you like to pay your bills in instalments. Ergon Energy has 2 options which benefit those living on little. They include an electricity rebate and easy rewards program.

You can get a membership at the city library in person at one of the branches located across Townsville. Just visit the membership site to find out about more about locations, opening times and benefits of a membership at Townsville.qld.gov.au or searching for Townville libraries on google. How to join is easy all you require is proof of your name and current address in Townsville or Queensland - this can be in print or email form. Log the details online or take them with you to a city library to get your membership. Proof of identity includes:

The Queensland Government electricity rebate entitles households up to $340 per year in discounts and is available for eligible pensioners, seniors, health care card holders and asylum seekers. How to apply for an electricity rebate with Ergon is as easy as completing an online form or calling 13 10 46. To find out more visit the ergon energy website.



Drivers Licence



Rates Notices



Rental Agreement (not Rent Receipt)



Recent phone or power bill



Concession card

You will be able to borrow up to 25 items at one time including 10 DVDs and 10 eBooks. Also the library offers access to free Wi-Fi, printing, photocopying, scanning and computers.

There is also an Easy Rewards Program where you can benefit. How to benefit from this option simply requires making regular payments towards your electricity bill. You can find out more at ergon.com.au If you are with another electricity supplier be sure to check out what your energy provider can assist you with regarding saving money on your energy costs.

Entertainment Your city library is a great go to enjoy free community how to sessions on a wide variety of topics. The library is accessible for the young through to the young at heart as a great option for loaning books, magazines, CDs and DVDs. You can also keep up to date with community and school holiday activities that are free or of cost little as part of the ‘What’s On’ in our community program supported by our local government.

Other entertainment ideas and how to enjoy them on a budget include: 

Hosting a ‘pot luck’ dinner or BYO barbeque with friends



Call for a backyard activity with the family such as cricket or bocce



Go on a nature walk



Host a games night



Teach yourself a new skills like constructing origami animals

Whatever your reason for Living on Less your needs and wants can be achieved in all sorts of ways. Spending less doesn’t have to mean living less.

How to apply for white card and blue cards Ways to apply for all types of card you need for work! WHITE CARDS White cards a commomly used for working in the construtions industry it is proof you completed a General constrution induction. You need white card to work on the housing or commerical sites no site will allow you access without one. To obtain a general construction card(white card) you will need to undertake training with a RTO that conducts a unit of competency of CPCCWHS1001 – prepare to work safely in the construdtion industry, once completed you will be issued your white card.

Most all companys in the condtrution industry will ask for white card details and they could also help you obtain one or offer to guide you in the right direction into you obtaining one

There are a number of ways to apply for white card you could through a job network provider they can help you threw this step, help cover the cost here are a few websites you will be able to use to apply for the white cards

Websites to apply for white card 1.QLD OHS White card , the cost on this website is $49 www.trainonline.com.au/QLDwhitecard

2.White card online, post same day, using website indcope charge $35 www.inscope.edu.au

3.White card application and online courses this website cost $55 www.eot.edu.au/online-courses/white-card 4.Blue dog training you need to face to face www.bluedogtraining.com.au

Author: (Your Initials and mm/yy) | Acknowledgments:

Replacement cards To replace a white card that has been lost , stolen or destroyed , you will need to contact the RTO that issued your card , if the RTO that issued your cards no longer exists you will need to contact another RTO that condust the course and provide a statement of attainment aswell as a declaration of the circumstances of what happened to the orignal card

The following construction cards (white cards) are recognised in queenlands and vise versa:       

Victoria construstion induction card New south whales construstion induction card Australian capital territory construstion induction card South australian construstion induction card Tasmania construstion induction card Wedtern Asustralia construstion induction card Northern territory construstion induction card

BLUE CARDS

The Working with Children Check (also known as the blue card check) is a check that assesses:

The purpose od the blue card is to allow you to be able to work with children or the elderly people , you will need one if you would like to work in child care, schools anything with children or a support worker for the elderly or in an retirement villiage. You will go through bluie card screening this assesses a perdon eligibility to hold a blue card or exemption card based on you police and disciplinary information this process also disqualifies certain people and prevents people from working in the industry with children or elderly. On going monitoring means the police information of all card holders and appliciants is always monitored , if changes apply to your police record immediate steps can be taken and have your card revoked and be removed from work . Author: (Your Initials and mm/yy) | Acknowledgments:



any national charge or conviction (including spent convictions and pending and non-conviction charges) for an offence (even if no conviction was recorded)



child protection prohibition orders (whether a person is a respondent or subject to an applications



disqualification ordersif a person is subject to reporting obligations under the Child Protection (Offender Reporting and Offender Prohibition Order) Act 2004 or Dangerous Prisoners (Sexual Offenders) Act 2003



disciplinary information held by certain professional organisations including teachers, child care licensees and foster carers, and



information that the Police Commissioner may provide in relation to police investigations into allegations of serious child-related sexual offences, even if no charges were laid.

A person whose application is approved is issued with a positive notice letter and a blue card. If a person’s application is refused, they are issued with a negative notice which prohibits them from carrying on a business or providing regulated child-related activities. You can apply at www.bluecard.qld.gov.au

How To Get A Learner Licence Steps on how to get a learner licence supervised driving before you can sit the practical driving test to progress further in your learner licence you will need to record your hours in a learner logbook which you will get when you pay for it with your licence. Once you have gained the hours and have held your learners for more than 12 months. Hazard Perception test: Then you can complete your practical driving test and move on to your provisional 1’s (red P plates) you have to hold this licence for 12 months then you can complete the hazard perception test online the hazard perception test is set up to measure how quickly you react to dangerous situations. You can practice the test online with this link

https://www.qlddrivingtest.com/hazard-perceptiontest-hpt-practice-tests/ the hazard perception test is an To get your learner (C class) licence in Queensland the first step is to complete and pass the PrepL or the written road rules test. The PrepL test can be taken online, at your own pace. But if you would like to take the written road rules test you can head down to the transport and motoring customer service center once you have completed and passed one of these, and are at least 16 years old you can apply for your learner licence. PrepL: This is an interactive online program to get your learner licence. It helps new drivers the road rules and safe driving behaviours. It is a series of interactive activities, videos and scenarios at the end of PrepL you will have to complete a 30 question multiple choice test. To pass the test you need to get 90% correct. You have to be at 15 years and 11 months old it gives you time to work through a pass PrepL so you can get your licence on your 16th birthday. PrepL takes approximately 4 to 6 hours to complete. Written road rules test: To be able to sit the written roar rules test you must be at least 16 years old and you will have to visit a licence issuing center. You will need to have a look at the Queensland’s road rules to help you with the answers this is the link to the road rules

https://publications.qld.gov.au/dataset/your-keys-todriving-in-queensland.Eventually, the written road rules test will be replaced with PrepL. You can practice the test online by following this link

online test that you cannot do at the licencing center you have to pass the hazard perception test before moving on to you P2 licence (green P plates) P1 licence (Red P Plates): There are two types of provisional licences P1 and P2, the P1 licence is your first provisional licence, before you move onto your P2 licence. You will need to book and pass your practical driving test if you are under 25 to get your P1 Licence. You have to be at least 17 years of age and meet the log book requirements. Once you have your P1 licence you can drive unsupervised but you must 

Display red P plates



Only drive vehicles allowed on your licence class



Have your licence with you and show it to a police officer when asked.



Comply with any conditions on your licence



Obey the Zero alcohol limit

P2 licence (Green P Plates): Once you have passed and paid for the hazard perception test you can move on to your P2 licence which if you are under 25 you have to hold for two years but if you are 24 years or older you only have to hold it for one year. You must display your green P plates while you are driving, only drive vehicles allowed on your licence class have your licence with you.

https://www.service.transport.qld.gov.au/practiceroadr ulestest/public/Welcome.xhtml?dswid=8778 If you are under 25 you will have to complete 100 hours of Author: (NT and 07/19) | Acknowledgments:

http://www.drivetime.co.nz/courses/learner-licence-course/

How to connect the Internet at home A basic how-to guide on staying connected Once it has booted up, you will need to determine whether you will be connected via a cable or wirelessly to your router. If you are connecting a device such as a computer with a cable, it will be a simple matter of connecting the provided cable to the LAN port of your router and the other end of it to the same port of your computer. If you are connecting wirelessly (Wi-Fi), you will need to know the name of the connection and the password. These are usually found on a sticker on your router or on a card provided with your router. Phones and tablets will have a Wi-Fi section in the settings which can be used to input the credentials to connect to the internet.

About the internet Getting connected to the internet can open your world up to so much on both an academic and entertainment level. The internet is filled with endless amounts of content including videos, music, articles and information. It has become a means of communication for some but also allows you to perform day-to-day tasks such as your banking, applying for jobs, ordering your groceries for delivery and even checking your emails for important memos from work and other sources.

Congratul ati ons, you are now connected to the i nternet! I f there are any further di ffi cul t i es encountered, i t i s best to contact your netw ork provi der and they w ill w alk you through how to resolve any i ssues you may have.

Getting started To begin getting connected, you will first want to contact a network provider to get your service connected. Common providers include Telstra, Optus, Vodafone, Dodo for example. Once you have contacted them, they will organise a time for a technician to visit your property and setup the line for your internet connection.

P ic tu re 1 : R o u te r

Connecting to the internet Once a technician has setup your line, you should receive a package through the mail in the coming weeks providing your router. On your router, there will be ports on the back labelled “LAN” and “Line” or “Internet” (these 2 are the same thing). You will need to connect the line port to the port installed on your wall by the technician. From there, you will plug the modem into a power socket and turn it on.

Author: J.R 06/19 | Acknowledgments: ihelp.iinet.net.au

P ic tu re 2 : D ia g ra m d is p l a y i n g h o w to c o n ne c t r o u t e r to N B N b o x a nd to a c o m p u te r

First Aid How to find a trainer and How to get trained

What is First Aid?

Who offers First Aid Training?

First aid covers the steps taken to help an injured or sick person. It can assist someone to feel better, recover more quickly and may even save a life. First aid can be useful in responding to many different situations from cuts and abrasions, monitoring breathing, assisting with sprains to heart attacks or stroke.

Accredited and non-accredited government and not for profit registered training organisations can host and offer first aid training.

Who provides First Aid? Persons trained and equipped to do so in the community and in workplaces can provide first aid as a first aider. Basic first aid can also be applied at home or by persons with knowledge and ability to do so.

Types of First Aid Training If you are seeking to keep informed and equip yourself with necessary skills for home consider Queensland Ambulance Service training. The Parents, Carers and Bubs First Aid awareness training is a non-accredited course aimed at teaching skills necessary for performing CPR and treating cuts and abrasions, burns and recognising and managing febrile convulsions.

Author: KM 06/19 | Acknowledgments: www.redcross.org.au www.healthdirect.gov.au/first-aid www.stjohnqld.com.au/Training/FirstAid-Courses https://bookings.qld.gov.au/services/firstaid/ https://www.usi.gov.au/about

Provide First Aid and CPR is offered as accredited training and suits those who require training for work roles. Workplace requirement for specific industries require certified training at specific levels. Depending upon your position held this will determine what level and type of training is required. Apply First Aid with CPR is a general occupational level of certified training and is offered through St Johns Queensland. If asthma and allergies are a concern for either at home or in the workplace, specific training can be completed to learn how to manage and care for persons with asthma and anaphylaxis. Asthma and anaphylaxis training relates to conditions that can cause breathing difficulties. This training can be lifesaving and is important in workplaces such as childcare centres and schools. Another form of first aid training is mental health first aid. This training offers course content to help identify persons in at risk situations and offers skills to assist in suicide prevention. Cardio Pulmonary Resuscitation training is offered as part of basic and more advanced courses. Refresher training is available to maintain skills. CPR training and skills are also taught using AED’s. Automated external defibrillators are used to help those experiencing sudden cardiac arrest. It's a medical device that can analyse the heart's rhythm and will deliver an electrical shock, or defibrillation so as to help the heart re-establish its beat. Organisations that offer training in first aid also sell First Aid Kits. There are a variety of kits available to suit individual needs whether it be in the home or workplace. Such organisations can provide advice or recommend training to ensure the effectiveness of the kits offered.

How to Find a First Aid Trainer A variety of accredited and non-accredited courses will be available in your community. Depending upon your needs you can look for and register and train with an RTO provider to get certified as a first aider.

Where to find a trainer: 

Keep an eye out on community notice boards



Conduct a google search



Ask for a recommendation from family, friends, work colleagues



Enquire at your job provider

Once you have sourced some accredited training organisations and have made the decision to get trained consider the following for the training offered: 

Cost



Location



Style



Needs

Some trainers offer online eLearning. Other trainers offer face to face workshops. Some training takes hours or learning material is covered over days. Choose a course to suit your needs and budget. Non-accredited training may be hosted at community centres and can be free or cost little to invest in the training.

How to get trained? Once you found a trainer to suit your needs all you need to do is contact them and 1.

Book your date, time and location

Make Payment

Attend

If you have registered and enrolled in a course to receive Nationally Recognised Training you will also need to provide your USI number on your application for training form. A USI is a Unique Student Identifier. This is a government created reference number that gives you and trainers access to your training records. When you enrol and complete training the record is added to your profile. For training such as First Aid and CPR that has expiry or retraining requirements, access to your profile ensures that dates for retraining and qualification expiration can be determined at any time easily. First aid skills and knowledge are valuable in the home, workplace and community. Trained first aiders can respond and assist in siutations to help minimise harm and even prevent fatalities.

Car Maintenance A quick guide to car maintenance

You may not know that there are somethings you need to do regularly to keep your car running smoothly, other than taking it to get serviced by a mechanic.

If your having trouble finding where certain things are, refer to your drivers manual to help you find them.

This will be a brief run down on what you can do at home.

Oil Check You should check your cars oil weekly.

Quick Checks These checks aren’t very involved and are quick and easy to do. 1.

Check that all your external lights are working (brake lights, headlights, indicators)

Make sure all your glass surfaces (including mirrors) are clean and have no scratches or cracks on them

Make sure your horn works

Test your hand brake to make sure its holding

Check your seat belts by making sure they don’t look worn and frayed, and give them a sharp pull to make sure they lock

Check your windscreen wipers and washers are working properly and top up the washer if its low on water.

Check for coolant and oil spots on the ground under your car, it could be an indicator of a bigger problem emerging.

Check your tyres, make sure their pressure isn’t low and that the tread isnt worn to low

Start by making sure your car is on level ground and turning your car on to warm everything up including the oil, once warm turn your car off and wait a few minutes for the oil to settle, now remove the dipstick and wipe it clean, then put it back in all the way and wait a second then remove it and check the oil is between the two marks.

Radiator Coolant Its recommended that you check your coolant level weekly. If your car has expansion tank check that the coolant level is at or above minimum when the engine is cold.You should

Author: NB 06/19| Acknowledgments: Image1 – www.dreamstime.com, Image2 – wikihow.com, Image3 – tlcautomotive.com, image4 –depaula.com, image5 – yourmechanic.com, Image6 – carfromjapan.com, image7 – tyrereview.com

also check the coolant level of the radiator when the engine is cold, it should be full. If your car doesn’t have a expansion tank, just check the radiator when the engine is cold. NEVER open the radiator cap when the engine is still hot or you could receive serious burns. If your coolant is low add a mix of clean water and the coolant that is recommended for your car, if your losing coolant regularly have it checked by a mechanic.

Power Steering Fluid You should check this after you’ve been driving around for a while once the fluid is warmed up. Then you will need to check your cars hand book to find out what the checking procedure is and what fluid to use if it needs a top up.

Battery The fluid level inside the battery should be just above the plates inside. If you need to top it up use distilled water. DO NOT smoke or have open flames near a battery. Battery acid is corrosive so make sure to wash any spills with plenty of water. Clean the terminals, make sure they are tight and battery is fixed properly and doesn’t move around.

Checking Tyres Making sure your tyres are in good condition is very important. You need to check the air in your tyres monthly as they slowly deflate over time. If your driving somewhere to put air in the tyre add 2 PSI to the recommended tyre pressure as the recommended tyre pressure is for “cold” tyres not “warm”. Make sure all your tyres have valve caps on them as they help keep water and other substances out of your tyres. You can get them from your local Super Cheap Auto or Repco or any other similar stores. Checking your tread on your tyres is very important, if the tread gets too low it can be dangerous to drive. Legally your tyre needs to have 1.5mm of tread to be roadworthy, A easy way to check your tread level is to grab and 20c coin and if the tread doesn’t reach the bill of the platypus than its time to replace those tyres.

Brake and Clutch Fluid Make sure the fluid is between the minimum and maximum mark, if you need to top up, make sure you use the correct grade fluid. If you have to keep topping it up, it could mean there is a leak and you will need to see a mechanic.

Always remember to get your car serviced by a mechanic every six months or 10,000kms, for your safety and the safety of others on the road. I hope this quick guide was helpful and you stay safe on the roads.

Car Oil Change Changing your cars oil HOW TO CHANGE YOUR CAR’S OIL Unless your cars oil drain plug and oil filter is in a near impossible place to reach you can change the oil and oil filter yourself, saving you lots of money.( Your cars manual will tell what oil and filter to use and how often you should change it .) You don’t need to be a mechanic to be able to do the oil change, just a few tools and being able to know where the oil filler plug and oil filter are located. From a top level view the oil change process requires a few procedures including draining the existing oil out of your engine, replacing the oil filter, adding new oil, ensuring there are no leaks and quality testing.

will have some oil in it so make sure oil does not spill. Drain the oil into the oil container with the engine oil. Clean the surface of the threaded outlet and surrounding oil filter surface with a clean rag. When applying new oil filter smear some new oil on the sealing rubber on the new filter and screw it onto the threaded outlet until it is firmly attached, do not over tighten. Next step is to re insert the oil sump plug back into the threaded housing on the sump with adjustable wrench and tighten. Next use a funnel to pour all but 1 litre of the fresh oil into

To begin your Do It Yourself (DIY) oil change first start by warming the engine up for 2 or 3 minutes to get the oil warmed up and easier to flow. The engine should be warm to touch, not hot. Make sure to shut off engine. Then complete the following steps to change your cars oil.

First locate the cars oil drain plug which is located under the car on its oil sump or reservoir. It may need you to jack up the car if you can’t crawl under to reach it. Place a large enough container under the drain plug to catch the old oil. Unscrew the oil drain plug, be careful to move your hand out of the way as the oil will drain quickly. The oil will drain into the container. Next locate the oil filter and remove it slowly by turning anti clockwise from its threaded outlet. It

the oil filler hole. Pour oil slowly. Let the oil sit in the motor for about 2 to 3 minutes to let it spread through the motor. Check for leaks around sump plug and oil filter. Run engine for 30 to 60 seconds. Shut off the engine and wait 5 minutes and then check the oil level on the dipstick, adding more oil until it shows the correct level. Once all is okay, remove oil pan from under car and decant into a suitable storage container and wrap the old filter in paper for disposal at an authorised disposal centre. Oils and filters can be purchased from local Auto parts outlets such as Super cheap Auto and Auto barn. Tools required are usually found around the home such as adjustable wrench and screwdriver. rags for cleaning, you can even make your own funnel out of a disused plastic drink by cutting it in half and removing the lid from bottle. So as you can see a very easy Do It Yourself job that will save you some money.

Author: (Your InitialsPL and 06/19) | Acknowledgments:photobucket.

Alligator Creek Natural Wonderland. Along the many trails, you will find flora and fauna that makes the trip even more enjoyable. The wildlife you are likely to see include; *Male Scarlet Honeyeaters. *Rock Wallabies. *Rufous Bettong.

Alligator Creek is located in The Cape Bowling Green National Park. A short 25min drive from Townsville, will see you arrive. There is so much to see, that one day may not be enough. A number of hiking trails, will lead you to the many watering holes and waterfalls. You can choose trails from as short as 1km upto 17km’s. Whatever your level of fitness there is a trail for you. As with any outdoor activity in North Queensland, please where sun protection and drink plenty of water at regular intervals.

Of a night you are likely to see the nocturnal animals come out; including the brushtail possum. Please remember to not feed the animals. We would like the animals to be familiar to humans, but to not depend on us. Also some of the food we feed, may not be good for these beautiful animals. There is an abundance of flora and these include; *The Kapok Tree. *Moreton Bay Ash. *Callistemons Lines. The area can be accessed 24 hours a day, 7 days a week, all year round.

There are 16 campsites available for overnight stays,but please book ahead. You can access toilets, showers and tap water(please boil before drinking). Also available are covered and uncovered picnic tables. As Alligator Creek is located in a National Park, open fires and generators are not allowed. You can bring along a fuel stove, to do your cooking. Please take your rubbish with you. Author: (JH and 07/19) Acknowledgments: youtube.com

Over the wet season, be concious of your surroundings, as the water levels can rise rapidly. The average daily temperature range is 24–31 ºC in summer (December–February) and 14–25 ºC in winter (June–August). In finishing, please remember we are lucky to enjoy such a beauty; so please respect the area. In doing this others can enjoy for many more generations to come.

Registering a Vehicle How to Register a Vehicle in Queensland

This is a quick guide on how to register a car and will tell you everything you will need. Proof of Identity First you will need to get your proof of identity. A valid drivers licence or Adult proof of age cards are the best to use. If you don’t have either of those, you will need to provide 3 forms of identification either 1 category A document and 2 category B documents or 2 category A documents and 1 category B document.

Police officer photo identity card

Photographic high risk work licence

Australian or foreign passport

Titre de Voyage

Document de Voyage

Department of Foreign Affairs and Trade Document of Identity

Driver/rider trainer, pilot/escort vehicle driver, dangerous goods driver, tow truck driver/assistant certificate

18+ card (Issued after 1 January 1992)

Category B includes –

Category A includes-

Birth Certificate

Australian Citizenship Certificate

Department of Imigration Certificate of Evidence of Resident status

Visa Evidence Card with PL056 visa Label attached

Permanent Resident Evidence ImmiCard (Valid up to 5 years after issue)

Evidence of Immigration ImmiCard (Valid up to 5 years after issue)

Document for travel to Australia (Valid up to 5 years after issue)

Temporary Resident Visa (Valid up to 5 years after issue)

Australian Defence Force photo indentity card – excluding civilians

Australian educational institution student identity document (must have photo and/or signature

Australian firearm licence with photo

Australian security guard or crowd controller licence with photo

Department of Human Services BasicsCard

Department of Veterans’ Affairs or Centrelink Pensioner Concession card – Including Health Care cards

Debit or credit card – must include signature and embossed or printed name

Medicare Card

Interstate government-issued or government- approved Proof of Age Card or Photo Card

All Documents must be originals, photocopies and certified copies are not acceptable.

Author: (NB 6/19) | Acknowledgments: Image1 – racq.com.au, Image2&3 – qld.gov.au, Image4 – pdffiller.com, Image5 – certify.communityconnect.us, Image6 – mypolice.qld.gov.au

Registering a new or used vehicle If you buy a car from a car dealership, they will usually arrange registration and compulsory third party (CTP) insurance for you. You will need to provide them with your proof of identity as mentioned earlier. If the dealer hasn’t arranged registration for the vehicle or you buy it from a private seller, you must visit a transport department centre. If your vehicle is unregistered, you must take the vehicle with you to the Transport department because it may need to be inspected before they will let you register it. Vehicles weighing 4.5t or less and motorbikes may require a inspection to confirm the vehicle’s identity. All heavy motor vehicles must have a pre registration inspection to ensure it complies with Australian Design Rules.

You need to make sure you renew your registration on or before the due date, a fee will be charged for late payments. Driving an unregistered vehicle is illegal and you could be fined. How to pay your registration renewal There are a number of ways you can pay your registration. You can pay online on the Queensland government website Enrol in direct debit Set up a BPAY You can pay in person at the transport department you can send a cheque or money order by mail to the transport department. QLD Rego Check App You can download an app for your smart phone to help you keep track of your registration due date for free, its called QLD Rego Check. You type in your vehicles VIN number or your Rego number and it will tell you when your registration expires for that vehicle. It will also give you details about your cars registration, like its year, make and model, its purpose and its status. When your expiry gets closer it will give you the option to click renew registration and take you the QLD transport website renewal page. It is available for both IOS and Android.

Driving your unregistered vehicle to be registered If your vehicle is unregestered but you need to drive it to register it, you need to get a CTP(Compulsory Third Party) Insurance certificate and remove all number plates, otherwise you could be fined. Once you have done that you are allowed to drive the vehicle to a AIS (Approved Inspection Station) to get a safety certificate(Road Worthy) and then you can drive your car to the Transport Department to get it registered. You are allowed to drive the vehicle back to your house if it was not possible to get your registration done that day. If you tow your vehicle to be registered you can get your CTP insurance when you register. What is an AIS? An AIS (Approved Inspection Station) is a mechanics that is approved by the government to do a road worthy on vehicles. Most mechanics are an AIS but not all, you can look up online which mechanics are an AIS or call your local mechanic and find out if they are an AIS. Renewing your registration About 4 week before your registration expires you will receive a registration notice. The notice will have your vehicle details and how much it will cost to renew your registration.

Now you know how to register your vehicle. Please drive safely. If I didn’t cover something in this guide or you need help go to www.qld.gov.au/transport/registration for more information.

Author: (NB 6/19) | Acknowledgments: Image1 – racq.com.au, Image2&3 – qld.gov.au, Image4 – pdffiller.com, Image5 – certify.communityconnect.us, Image6 – mypolice.qld.gov.au

Living on Less How to Furnish your Home on a Budget

Starting out, moving cities or downsizing to more affordable accommodation? There are a variety of ways that you can set up a new living space on a budget. Start by: 

Prioritising your needs



Establishing your budget



Listing items you already have



Determine how you will get the items to your home either by delivery or pick up

When prioritising and planning consider focussing on one room at a time. Focussing on one room at a time will assist you to fight the urge to match a previous, future or alternative want in lifestyle. If you take into account what you already have and solutions for alternatives based on your change in space and lifestyle then you will help avoid

wanting to buy every thing all at once. Progressive planning is practical for those on a budget and will help you meet more of your needs and wants over a period of time. As part of your needs planning and collation of ideas you will also be thinking about your current living circumstances such as if you are single, a part of a couple or have a family.

Taking the time to plan and research to get the most out of your money will be a bonus. Also, consider your needs and wants. Make a list and collate ideas for: 

Essential items for your needs – sleeping, eating, entertainment



Style ideas – modern, anything goes



Space – open planned, limited access, upstairs



Lifestyle – homebody, socialite, cook, family

Author: KM 06/19 | Acknowledgments: https://www.businessinsider.com/multi-functional-space-saving-furniture-2018-2?r=UK https://www.domain.com.au/advice/how-to-furnish-your-house-when-you-cant-afford-furniture-20151125-gl7pfw/ https://lifehacker.com/how-to-furnish-your-home-on-the-cheap-881270436?IR=T https://www.businessinsider.com/ways-to-furnish-yourhome-for-cheap-2018-7/?r=AU&IR=T http://www.leavingthenest.com.au

Shopping Preloved Someone’s out dated or unwanted can become you’re updated! When you are in need of common household furniture items and home wares these items for starting out or shopping on a budget can be shopped for as preloved. Many preloved items are available at charity stores. How to locate a charity outlet is as easy as simply keeping your eye out for one, asking family and friends or jumping online and searching something like ‘Find a Vinnie’s Shop’ to find a store in your area. You can then browse the locations and get details for opening hours and contact details.

Affordable multipurpose furniture items that can be space savers might benefit small spaces. Some ideas include: 

Fold out sofa bed – for extra sleep space or if living in a single room unit



Stackable chairs to space save but have handy



Portable kitchen



Storage ottoman

You can get your bulky goods home using their delivery service simply by phoning the store to find out about terms and costs or when you are in store by making an enquiry. When setting your budget consider focussing on essential needs first and then wants. Sourcing items may seem overwhelming. Here is a list of places of you can consider locating furniture and white goods: 

Charity stores



Second hand outlets



Buy Swap Sell sites



Noticeboards



Garage Sales



Giveaway advertisements

Think Outside the Box When starting out or responding to change you can get by without too much. The old saying ‘beg, borrow or buy’ can lead to creative thinking and coming up with ways to adapt within your means. Below are common items of essential furniture:

Essential Household Furniture Shopping New If it is affordable to do so and within your budget take advantage of discount stores or sale items for new items such as mattresses and refrigerators New mattresses are available at Charity Stores such as Life Line and a delivery service is available with Life Line. Here is a list of places of you can consider locating furniture and white goods: 

Discount furniture stores



Online stores offering after pay



Discount variety stores

Mattress

Fridge

Couch

Clothing storage

Dining Table

TV Cabinet

Chairs

Coffee Table

Washing Machine Clothes Drier

Consider items that you might be able to live without as an essential item and how you might adapt without having them to use regularly. For example: 

Do you have access to a laundrette? Could you start by using this option to save for a washing machine?



If you don’t cook a lot and often eat out, could you consider using a bar fridge to store the basics?

Whatever your situation, remember that there are solutions for overcoming and adapting to change. Author: KM 06/19 | Acknowledgments: https://www.businessinsider.com/multi-functional-space-saving-furniture-2018-2?r=UK https://www.domain.com.au/advice/how-to-furnish-your-house-when-you-cant-afford-furniture-20151125-gl7pfw/ https://lifehacker.com/how-to-furnish-your-home-on-the-cheap-881270436?IR=T https://www.businessinsider.com/ways-to-furnish-yourhome-for-cheap-2018-7/?r=AU&IR=T http://www.leavingthenest.com.au

How to create a will A legally binding document Making a will A will is always an unpleasent thing to think about but it also is a good idea to have in place so when that time comes you know you have a contract in place that assures you that all you affairs will be taking care of. A will is a legal document that states what you would like to happen with your money,belongings and other assets (your estate) when you pass Your will names your beneficiary and who you would like to administer your estate when you pass (your excutor). Most don’t need lawyers to write a basic will, some states allow written wills but only when there is no time for offical will to be drawn up. Some lawyers can charge for a low end simple draft $300 and for a detailed copy of a will can go from$1000 to $1200 You can apply for them online and in any law form that deals in family law.

Some online places are 

Queensland government



Deaths,wills and probate



www.qld.gov.au



Free Australian last will 100% free



www.lawdepot.com.au

How to write your own will 

Write introduction to the will labelling it (last will testament)



Select your excutor



Indentify your heirs



Name a guardian for any minor or dependent chilrdren



Assess and divide your property



Sign the will



Ask witness to sign the will

Author: (N.T 6/19) | Acknowledgments:

Entertainment On a Budget

How can you have fun on a budget? Keeping socially active by enjoying free and cheap activities in your leisure and family time can be achieved. There are also ways to adapt activities making them more budget friendly. Some places to consider for enjoying your down time on a budget include:

List -

List tools and equipment you have access to at home for activities Establish a budget for activities that cost including travel Dates and times available to participate

Research

 Your own home  Free local events  Free local attractions And if you enjoy activities like going to the cinema or local football you can adapt and plan ahead by taking your own snacks and drinks. Here are some ways on how to get started for planning entertainment on a budget: Brainstorm -

Activities you regularly do to enjoy your free time Activities you haven’t done in awhile Activities you are interested in and would like to do

Free events Community events Places to go

Get Planning -

Create a list of activities that you have decided that you will participate in Schedule some activities into your calendar

Remember you don’t have to do all the activities at once!! Depending upon your situation such as if you are single, a part of a family or have a partner there are many activities and ways that you can enjoy your

Author: KM 06/19 | Acknowledgments: https://www.frugalandthriving.com.au/budget-entertainment-with-friends/ https://www.kidspot.com.au/school/school-holidays/holiday-activities/springtime-family-fun-on-a-budget/newsstory/d719aae8f43282d1c77ded8509d4af26 https://www.thesimpledollar.com/100-things-to-do-during-a-money-free-weekend/ https://whatson.townsville.qld.gov.au/

down time. You may be a single or a couple having a money–free–weekend or be a family saving for a holiday and wanting to reduce entertainment costs so you can save to take a holiday. Here are some ideas to activate your creative thinking that could be enjoyed by almost any one: Family/Friends     

Board games you haven’t played in awhile Outdoor activities like Bocce or Basketball Picnic at the park $5 Pizzas At home movie night with microwave popcorn

Here are some activities that have a cost but that you can adapt to get the most out of: Sport – If you enjoy watching our local Cowboys NRL team play at the stadium, and, find the cost of snacks and drinks at the event too costly for outings consider taking your own. The stadium has guidelines for what food and drink items can be taken in. Google ‘1300 Smiles FAQ’ and click on the link to take you to their helpful information page. Under the ‘Permitted Items’ tab you will find all the information needed to be able to supply your own food and drinks for this activity. Cinemas – If you enjoy a night out at the flicks or a weekend matinee session consider taking your own snacks. And be sure to sign up for cine buzz to save on selected sessions at EVENT and BCC. Also sometimes your local cinema will offer Adults at Children’s prices on selected movies or host Mums with Bubs sessions. Be sure to check with your local theatre for what is available. Community calendar – The ‘What’s On’ in Townsville community notice board supported by the Townsville City Council offers a wide range of information for local activities. Some are FREE and some are low cost. You can pick up a copy of the monthly calendar at a local library or search for events on line by typing into your search bar ‘What’s on Townsville”.

Singles/Couples     

Pot Luck dinner Nature walks Local museums or historical sites You tube challenge to learn – origami or mobile phone photography Gym at the park Free sites around Townsville to visit:  Cape Pallarenda Conservation Park  Kissing Point at the Jezzine Barracks development  Castle Hill including the look out  The Strand including the water park, rock pool and war memorial  River way including the lagoon  The Palmetum Gardens  Anderson Park Botanical Gardens

Reducing the cost of activities you pay for can also assist you in still enjoying being social with family and friends.

Whatever your reason for enjoying budget entertainment there are ways to enjoy being social and having fun.

How to Sign up for Qantas and Virgin Frequent Flyers account Setting up Qantas frequent flyers and virgin velocity frequent flyers Silver: you need to reach 300 status credits to reach the silver tier of the program you then need 250 status credits each year to maintain this level of membership. Silver Qantas frequent flyer membership offers:     

Qantas Frequent Flyer Membership Qantas Frequent flyers is a loyalty program that was launched in 1987 and approximately 11.5 million members it allows you to earn points on flights and other exclusive purchases. You can redeem for flights rewards better travel experience. When signing up for your Qantas frequent flyers account there is a joining fee of $99.50 but you sign up online and you will get you frequent flyers card sent out to you in the mail along with your bronze bag tags that allow you to check in using the bag tags. You can sign up by going to this link: https://www.qantas.com/ar/en/frequent-flyer/discoverand-join/join.html You just have to follow the steps to sign up and you will get your new items in the mail the picture below is the card you will get through each stage of your program. The higher status you get means you are eligible for more points and

Gold: you will be awarded gold status when you earn 700 status credits in a membership year. You require 600 status credits to maintain Qantas gold membership. Gold Qantas frequent flyer member benefits:     

Priority baggage. Priority boarding. Access to premium security lanes. On-departure upgrade requests for domestic Qantas flights. Qantas lounge access for you, one adult guest and up to two children for eligible fares.

Platinum: you become platinum when you earn 1,400 status credits during your membership year. To maintain this status you need 1,200 status credits. Platinum Qantas frequent flyer members also receive:   

better benefits.



Qantas frequent flyer tiers



Bronze: bronze is the entrylevel tier for the frequent flyer program. Bronze membership gives you the ability to earn status credits and Qantas points on your flights as points with all program partners.

Priority telephone service in Australia. Seat selection and preferred seating benefits. Priority check-in. Complimentary Q Bag Tags with technology that links your baggage with your flight details. Extra checked baggage allowance.

Priority baggage on Qantas flights regardless of fare class. Generous extra checked baggage allowance. Faster international upgrade request approval and confirmation Priority economy seat purchasing options for up to two passengers. Business or first lounge access regardless of fare class.

When you reach 2,400 status credits in a year, you can choose from any of the three following options: 1. 2. 3.

Complimentary gold membership for a family member or friend. Three complimentary Qantas valet parking or Chauffeured transfer invitations. A bonus of 50,000 Qantas points.

Author: (NT and 07/19) | Acknowledgments: https://www.finder.com.au/how-to-get-platinum-qantas-frequent-flyer-status

Virgin Velocity Frequent Flyer Membership



Claiming for previous flights you can make retroactive claims as a new member as long as your flight was less than 30 days prior to your new membership.

Velocity frequent flyer credit cards, flybuys, hotel rewards programs require you to link your membership in order to earn points.

Velocity membership benefits 

 Velocity frequent flyer members can enjoy exclusive benefits that range from earning velocity points on stuff you are already doing in your everyday life to do unique family benefits such as family points pooling, parental pause, and our “Pet-friendly Frequent flyer program”. To join velocity frequent flyers program you can click on this link: https://join.velocityfrequentflyer.com/#!/join/account once you have clicked on the link you follow the steps to set up your membership details it is free to join just follow these steps:

Silver: We assess memberships on a daily basis to ensure you are upgraded as soon as possible. As soon as your balance reaches 250 status credits and you have flown two eligible sectors within the last 365 days, you will be automatically upgraded to a silver membership you need to earn 200 status credits and fly two eligible sectors within your 12 month benefit period. Benefits of Silver membership:  

1. Enter your full name and any promo details: Provide your full name as it appears on your passport if you’ve received a velocity promo code or a temporary card from a BP service station you can also enter those details.

  

2. Fill out your contact details: Provide your home or postal address, and contact number and email address. You can add your business address at this stage.

3. Provide security information: includes your date of birth, new password, and a security question.

   

registration.

5. Last but not least verify your email: after

registering online you will be sent an email with all the details of your membership.

Other information for new velocity members



Once you complete your registration, you will be taken to your online account and given you a membership number. This is the number you need to provide when trying to earn velocity points with virgin and its partners. You will be provided with a temporary membership card that you can download and print so that you’ll have a physical copy of your membership detail. If you are suitable, your membership card will double as a velocity global wallet prepaid visa debit card. The card will include instructions on how to activate it and how to log in to your global wallet online.

International Priority Check-in. Two Single Entry asses for the Virgin Australia domestic lounge, valid for 12 months. 50% points bonus, on top of the base points earned, when traveling with Virgin Australia. Advance seat selection and preferential seating. Virgin Australia lounge.

Gold: you need to reach 500 status credits and fly four eligible sectors within 365 days you will be automatically upgraded to gold membership. Benefits of Gold membership:

4. Read the terms and conditions and confirm your



Earn Velocity points every day- from travel to everyday tasks you can earn velocity points easily throughout the day to redeem for desired the reward. Enjoy status benefits- learn everything you need to know about platinum, gold and silver velocity membership what you can expect at each level

 

Advance seat selection and preferential seating. Priority waitlist. Priority check-in and boarding Brisbane, Sydney lounge premium entry and premium valet Melbourne lounge premium exit Access to Virgin Australia lounges

Platinum: As soon as your balance reaches 1,000 Status credits and you have flown eight eligible sectors within the last 365 days you will be automatically upgraded to platinum membership. Benefits of a Platinum membership:



 Advance seat selection and preferential seating.  Complementary economy X seat selection.  Priority economy seat purchase.  Priority waitlist.  Priority check-in and boarding.  Priority screening at major airports. Complimentary baggage allowance.

Author: (NT and 07/19) | Acknowledgments: https://www.finder.com.au/how-to-get-platinum-qantas-frequent-flyer-status

Food Safety How to Store Food in your Fridge Food safety and hygiene is not just for food outlets and restaurants. It is relevant in the home too. Food safety involves the handling, storing and preparation of foods to prevent food illness and disease. How to be food safe at home involves:    

Washing hands and cleaning surfaces Avoiding contamination Monitoring and observing temperature Cooking, reheating and defrosting food correctly

Being food safe can help alleviate common food illnesses that occur with cross contamination and food not being kept at correct temperatures and thus increasing risk of bacteria growth. The most common food illnesses that result with poor food safety include gastroenteritis and food poisoning. Common food germs that cause food illness include salmonella, listeria, e coli and norovirus. There are a number of different aspects to food safety that can be considered at home. One of these includes how to stack your fridge!



For condiments such as sauce, jam and mustard having them handy is convenient. It is easy to keep them in the door or at the front of the top shelf. Soft drinks, juice, wine and other cool drinks that are reached for regularly can be kept in the fridge door.



Eggs can be stored in their original carton and this protects their shells, slows moisture loss and stops them absorbing food odours. Fresh eggs should keep well for about a month in your fridge.



The crisper is designed to keep your fruit and vegies fresh. Most have adjustable air vents. But remember not all fruit and vegetables need to be stored in the crisper. Consider how long you will need to keep them before using them and your alternatives for storage such as in a fruit bowl or under the kitchen sink.



Most of us keep our milk in the fridge door right at the front for ease of access. The ideal temperature for keeping milk is at or below 4°C. If you want your milk to last longer keep it in a colder place in the main part of the fridge.



Introducing hot foods to a cold environment can cause a fridge's internal temperature to increase quickly and may impact the temperature of other foods as well. Leave your leftovers to reduce in temperature on the bench before placing inside the fridge.

Stacking your fridge Do you have a system for stacking your fridge? How you utilise your fridge space can impact your energy bill, how long your food lasts and even how it tastes. It is worth considering how a well-organised fridge can benefit your household. From a food safe perspective it’s important to remember that every fridge will have warmer and colder section. And it is also important to note that different types of food are best stored at slightly different temperatures. Here is a bit of a How to Guide for your consideration: 

Meat and fish will keep for longer and stay in better condition if stored at around zero degrees. Generally, it's best kept in the area at the back which is less susceptible to warm draughts when the door's opened.



If your fridge has a dairy compartment, then use it. Storing it here will mean that your butter will be easier to spread and your cheeses will be closer to serving temperature. Check the different requirements for each variety of cheese as you may need to keep your cheese in the main fridge compartment, which is cooler than the dairy compartment.

Monitoring the temperature of you appliances and ensuring maintenance of door seals is kept up to date is necessary for ensuring overall food safety for storing food in your fridge and freezer.

Author: KM 06/19 | Acknowledgments: https://www.choice.com.au/home-and-living/kitchen/fridges/articles/loading-a-fridge

Quit Smoking Make the first step today

The QSN Stop Smoking 30-day Program rates in at 4.4 stars out of 5-stars from over 500 Reviews! Developed in Australia this is one of the many ways and ideas on how you might be able to stop this Habit. And with this program it also gives you an 8-day trial, and if you’re not satisfied by then with your results you can get a100% money back Guaranty. So no more delays prove to yourself and others that you have what it takes to not only quit but quit for good. There are even Daily texts, podcasts and emails that are full of education and handy tips. So give it your best shot and make the step today. TMH: this is an organization that uses hypnoses to get you to quit after just one 90 min session but will cost you $330 including GST. If you have any questions about anything when you are with them they will go throw them together. This organization deals with many other conditions including Anxiety Hypnotherapy, Eating Disorders, Depression Hypnotherapy and many others.

In just one year you have already halved the risk for coronary heart disease, and then in the next two to five years later your risk of stroke is the same as a non-smoker. So don’t wait any longer and make the push so that you and thaws around you. We all know the health risks of smoking, but that doesn’t make it any easier to kick the habit. You may stop for a day maby two but you still end up going back to that sigeret. Smoking tobacco is both a physical addiction and a psychological habit, so for most people they find it hard to do this on there own. So getting help from friends and family can give some one that boost that they where looking for. Also going to your local doctor can give you some extra info and maby a step by step plan on how you might be abale to quit smoking, not just for a year or two but stop it for good.

Quitting smoking is one of the best things you can do for yourself and others. You’ll feel better, you’ll look better, and your health will be better. But the benefits of smoking aren’t just some far-off future dream; they start within minutes of quitting. So, let’s find out the benefits of not smoking both now and in the future. Just 20 min of not smoking and your body is already starting to heal itself, pushing carbondyoxide out of your blood. The nerves at the end of your mouth and nose start to heal and you will get better smell and taste senses. If you stay good for two weeks then your lung function will improve as well as your blood circulation.

Auto https://tsvlmodernhypnosis.com.au/services/stop-smoking/hor: (Your Initials and mm/yy) | Acknowledgments: https://quitstopnow.com/?gclid=EAIaIQobChMI35fA2tLx4gIVFx4rCh13ugKxEAAYASAAEgL03fD_BwE https://www.helptoquit.com.au/smoking-facts/benefits-of-quitting-smoking/the-short-and-long-term-benefits-of-quitting-smoking

Spices Why are spices good for your health Herbs and spices make food tastier while boosting your health; you should be cooking with herbs and spices regularly, Herbs and spices fight inflammation and reduce damage to your body’s cells. Because each one is rich in petrochemicals it is a helpful plant chemical that will also boost your immune system.

health benefits. This spice is chock-full of flavonoids which lowers cholesterol and blood pressure.

Rosemary: is rich in antioxidants that prevent cell damage. Furthermore even having a sniff may be good for you, one study found that people who got a whiff of

Throw study’s they have determined that eating a spice or herb is better than what the doctor’s will give you in pill form. And there for gives you a better shot at a healthy life style. If you are a new person at cooking with herbs or spices then you should just use a pinch at a time until you find your balance of flavour that are best suited to you.

Cardamom: this sweet and pungent spice is usually used in pumpkin spic mixes. This spice is also proven to settle an upset stomach and further studies show it may also help fight inflammation. Then to top it off this spice is also high in minerals such as magnesium and zinc.

Chili peppers: no matter if their fresh dried or powdered

rosemary performed better on memory tests and other mental tasks. Also it may boost brain activity.

this will give you a kick in your food, and they also may boost your metabolism and help keep blood vessels healthy.

Cumin: used around the world and found in most Indian

Cinnamon: Cinnamon is great because it’s sweet but very low in calories, you can add it to almost anything such as your coffee or tea. Cinnamon also may help with inflammation, fend off free radicals that can damage your cells, and fight bacteria. And some research suggests it may lower blood sugar in people who have diabetes or are likely to get the disease. But other studies don’t back that up.

style foods Cumin is very rich in iron and can also be used to help with weight loss, studies have indicated that people who eat a little of Cumin as well as being on a low celery diet lost more weight than thaws who didn’t eat Cumin.

Turmeric: this spice is liked by a group of researches because it has a good source of curcumin, an antioxidant that eases inflammation, this happy little spice has shown that it can ease pain, further studies show that it could prevent or slow down Alzheimer’s disease.

Garlic: This plant has a powerful compound called allicin, this cemical was put into some lab studies and they indercate that allicin could lower your chances of getting heart disease. Also eating some garlic every day, may help with high cholesterol.

Ginger: this lovely spice that most people love, has been proven to sooth a queasy stomach and even morning sickness. Ginger is also packed with gingerols, inflammationfighting compounds which some experts believe may help fight some cancers. Then it can also help with sore muscles and ginger-extract injections can relieve osteoarthritisrelated knee pain.

Cocoa: this is a spice that most people think is the key ingredient to chocolate, but it’s a spice that has many

Author: (b.r.y 06/19) | Acknowledgments:

So don’t sit around any more and go make your life and your loved ones feel better and make the step that somany befor you have failed to do.

Guide to Natural Immortality The diet of Biological Immortality

Biological Immortality Evolutionary biologist Michael R. Rose, professor at University of California, Irvine, said he has discovered a natural way to achieve biological immortality without the use of anti-aging drugs and stem cell treatments. The term biologically immortality in gerontology is not to be confused with the Greek idea of immortality, or a god-like sense of living forever. It’s the point in which the exponential increase in mortality rates of a species population appears to level off, producing a sudden late-life plateau. The phenomenon happens when a species reaches a state where it ceases to age, or no longer experiences a further loss of physiological function. Rose suggests humans also experience a biological immortality phase if they are able to live long enough. You can still die of other causes, but the idea is that you are non-aging, versus aging with a decline of survival likelihood under good conditions.

It’s an hypothesis that he supports in great detail in his forthcoming book, Does Aging Stop?, co-authored with Casandra L. Rauser and Laurence D. Mueller. Humans eventually achieve this period of non-aging, the authors suggest, just as several other multicellular living forms do, such as a creosote bush (image above) growing in the Mojave desert that has lived for longer than 10,000 years, and other long-lived organisms, including some animals like the immortal jellyfish.

Rose began his work on fruit flies by tricking natural selection to produce what eventually became “Methuselah flies,” for which he is well known. The trick is Take the eggs from fruit flies that have maintained enough of their physiological function to reproduce in old age, and repeat. Selection for late-life reproduction eventually made longer-lived fruit flies. This delayed-reproduction lineage, Rose showed, lives up to five times longer than average. Even better, the aging phase eventually passes, Rose explained, and survival reaches a plateau, which is when the biological immortality phase starts. The chances of dying become constant, neither increasing or decreasing, a period of non-aging.

For us, instead of his fruit flies, he has put together what he calls his “natural immortality plan,” one that he hypothesizes can keep us living far beyond the old-age record of Jeanne Calment, who was born in 1875, and lived until 1997 at the age of 122. Calment inspired Rose’s new plan, because before the immortality phase theory, there was no reason for why she or other supercentenarians could survive so long. He explained that Calment may have reached a phase where physical decline stabilized.

Author: JWAG (06/2019) | Acknowledgments: https://www.kurzweilai.net/how-to-achieve-biological-immortality-naturally

As Rose showed in fruit flies, aging can potentially remain stabilized indefinitely. However, he explained that the unfortunate problem for humans is that they have a rough and long aging phase. He said that we hit late-life immortality plateaus very late in life, in our nineties, in our eighties we are still aging and we do so in terrible condition. Though he added there are good reasons theoretically that hunter-gatherer populations are more like fruit flies in the sence they hit immortality plateaus quite early. That, in fact, they might hit their transition from aging to late-life immortality perhaps in their fifties or sixties, and in much better shape.

Rose suggests a fast route to the immortality phase. He said the key is not to slow the rate of aging, but go directly to the immortal phase at a lower rate of mortality, which is exactly what the fruit flies have done. How do you make the transition to the immortality phase earlier and stop aging sooner? Adhere to a regimen of what is natural for humans, what is our best environment. That excludes an industrial lifestyle and a Western-style diet that involves sitting several hours in front of a TV or computer and munching on Tim Tams, he explained. Instead, adopt an ancestral huntergatherer lifestyle and diet.

He stated, do not eat anything derived from a grain or grass of any type, that includes rice and corn, and donâ&#x20AC;&#x2122;t eat anything from the udder of a cow if you are over 35 or 40 and Eurasian, earlier if ancestry is less Eurasian. Though If under 30 and Eurasian you should probably eat an Andrew Weil-style organic, agricultural diet. Rose said that young people of Eurasian ancestry have actually adapted well to new environments brought on by the agricultural revolution. But at later ages, he added, you will lose that adaptation to a novel environment and you will revert back to a condition to which you are better conditioned to a long ancestral environment. He explained that after age 40, the physiology of people of Eurasian ancestry appears to return to a preadapted state with age to one that is better off with the same foods our pre-Neolithic ancestors ate.

The Paleo Diet The paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. A paleo diet typically includes foods that in the past could be obtained by hunting and gathering. A paleo diet limits foods that became common when farming emerged about 10,000 years ago. Other names for a paleo diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet. The aim of a paleo diet is to return to a way of eating that's more like what early humans ate. The diet's reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices, an idea known as the discordance hypothesis. Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body's ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.

Author: JWAG (06/2019) | Acknowledgments: https://www.kurzweilai.net/how-to-achieve-biological-immortality-naturally

Benefits of the Paleo Diet Foods you can Eat



Increased and more stable energy levels



Improved sleep



Red Meat (free-range, non-processed)



Clearer skin and healthier looking hair



Poultry (free-ranged, non-processed)



Mental clarity



Seafood (Fresh)



Improved mood and attitude



Eggs (free-ranged or omega-3 enriched)



Fruits

Improvements in those suffering depression or anxieties



Vegetables



Less or no bloating, decreased gas



Nuts



Sustained weight loss



Seeds



Muscle growth; increased fitness



Herbs and Spices



Lowered risk of heart disease, diabetes and cancer



Healthy fats and oils



Healthy baking flour

Higher immune function and a general feeling of well being



Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity



Improved lipid profiles



Healthier gut flora



Better absorption of nutrients from food



Reduced allergies



The Paleo diet is anti-inflammatory, and most people experience reduction of pain associated with inflammation



Improvements in those with respiratory problems such as asthma



Potential late-life immortality

Foods to Avoid 

Grains, such as wheat, oats and barley



Legumes, such as beans, lentils, peanuts and peas



Dairy products



Refined sugar



Salt



Highly processed foods in general

Author: JWAG (06/2019) | Acknowledgments: https://www.kurzweilai.net/how-to-achieve-biological-immortality-naturally

Beef Stroganoff Easy Peasy hearty slow cooker beef stroganff

READY IN: 6 – 8 Hours SERVES: 6 – 8 INGREDIENTS 1 Kilogram Chuck Steak 1 large Brown Onion 1 400g tin Condensed Mushroom Soup 1 400g tin Buttered Mushrooms 1 400g tin Tomatoes 1 400g tin Champigon Mushrooms Mixed Herbs Worcestershire Sauce Sour Cream Cornflour (to thicken) Tip – replace 400 g tin Champigon Mushrooms with 400g fresh mushrooms for a fuller and thicker sauce

Serve with Rice or Mashed Potatoes and Steamed Vegetables

METHOD

Dice chuck steak into 2cm cubes and place in slow cooker pot 2. Chop onion into chunks and place over the beef in the slow cooker pot 3. Splash 2 – 3 tablepoons of worcestershire sauce over the beef and onions in the slow cooker pot then stir 4. Sprinkle 1 tablespoons of mixed herbs over the beef and onion mix in the slow cooker pot 5. Open the tinned ingredients 6. Pour each tin into the slow cooker pot 7. Mix well 8. Turn on the slow cooker on to low 9. Leave to cook for up to 6 - 8 hours 10. Blend 2 dessert spoons of cornflour with a small amount of water then add to slow cooker pot beef mixture, stir well - this will help thicken the sauce 11. Turn off the slow cooker and allow the beef stoganoff to rest for up to 1 hour 12. Before serving add to the rested mixture a dollop of sour cream and stir

Suitable to Freeze for easy reheatable meals

Author: (KM 06/19) | Acknowledgments: picture from recipes-plus .com

Tomato Soup Healthy and Creamy METHOD 1.

READY IN: 75mins SERVES: 4 INGREDIENTS 650g ripe roma tomatoes, halved 6 unpeeled garlic cloves 1 tbs white Italian dressing 1 ½ tbs olive oil, plus extra, to drizzle 1 tsp brown sugar 500g cherry tomatoes 1 large brown onion, finely chopped 1 large carrot, peeled, finely chopped 1L (4 cups) gluten-free homemade vegetable stock 130g (1/2 cup) quark Extra quark, to serve Fresh basil leaves, to serve Chopped fresh chives, to serve

Preheat oven to 200C/180C fan forced. Line a baking tray with baking paper. Place the roma tomatoes, cut-side down, and garlic on prepared tray. Drizzle with dressing and 1 tbs of oil. Sprinkle with sugar. Season. Roast for 20 minutes. Add cherry tomatoes and roast for a further 20 minutes or until tomatoes are very tender. Set aside to cool slightly. Remove and discard skins from roma tomatos. Squeeze the garlic from the skins and discard skins. Set aside tomatoes and garlic. 2. Meanwhiles, heat the remaining oil in a large saucepan over medium- low heat. Add the onion and carrot. Cook, stirring occasionally, for 8 minutes or until softened. 3. Add tomatoes, garlic and any tray juices to the pan. Stir to combine. Add stock. Bring to boil. Reduce heat to low simmer, partially covered, stirring occasionally, for 15 minutes or until soft and combined. Season then remove from heat. Set aside for 30 minutes to cool slightly. 4. Use a stick blender to blend soup until smooth. Place quark in a small bowl. Ladle ½ cup of soup into bowl. Stir to combine. Stir quark mixture into soup. Use blender again to blend until only just the combined. Return to low heat to warm gently, if you like. Divide among serving bowls. Top with extra quark, extra oil, basil and chives. Season and serve. Summary Perfect for winter nights

Author NB 06/19 | Acknowledgments: Recipe and Image1 – taste.com.au, Image2 – L&L Photography

Curried Sausages Slow Cooker Recipe INGREDIENTS 

8 Beef or Pork sausages



1 Can diced Tomatoes



1 Brown onion thinly sliced



2 Carrots, thinly sliced



1 Green Capsicum, thinly sliced or 1 cup of green peas



Powdered Beef or Vegetable Stock



2 litres water



1 tablespoon Curry Powder



1 Tablespoon Plain Flour ( To Thicken )



1 Teaspoon Garlic



Rice to Serve or Spagetti



METHOD



Place sausages in Slow cooker, then add canned tomatoes, sliced onion, sliced carrot and sliced capsicum or green peas



Mix Stock powder and Curry powder in one litre of water and add to the other ingredients in the Slow Cooker



Add 1Litre of water as well as the teaspoon of Garlic ,place lid on Slow Cooker



A good idea is to place water in empty Tomato can to keep the utensils clean whilst cooking , I place it on a paper towel



Set your Slow Cooker to High Setting for 4 Hours or Low Setting for 8 hours



Let sausages cook for 1 hour then cut them into small pieces, for this I use kitchen scissors. After 3 hours you will need to thicken



I use 2 ways of doing this , one is by adding plain flour mixed with the pan juices and the other way is to add Pasta, in the form of a serve of Spagetti or cup of Pasta Spirals or Shells. (This second method eliminates the need for Rice or Potato)

Serve on a bed of Steamed Rice or Mashed Potato

Author: 0619/PL) Acknowledgements kidspot.com.au www.pintrest.com.au

Pikelets How to dress up a pikelet

Do you indulge in this easy to make treat? How do you eat your pikelets?

READY IN: 30 minutes Makes: 14

When I asked around about how people enjoy their pikelets I got a mixed response! I found that traditionally people replied that they enjoyed them warm smothered in butter.

INGREDIENTS ¾ Cup Milk 1 Cup Self Raising Flour 1 Egg 1 Tablespoon Caster Sugar Butter

Here are a few alternative toppings and ways to enjoy your next batch of pikelets:      

Nutella and Banana Honey and Cinnamon Jam and Cream Peanut Butter and Sultanas Add grated apple and cinnamon to the batter Add coco or chocolate to the batter



Upsize for breakfast and top them with crispy bacon and drizzle with maple syrup

METHOD 1. 2. 3. 4. 5. 6. 7.



Downsize them to create mini bite sized treats for lunch boxes and smear them with butter and jam Stack them and enjoy them with your favourite topping and icecream or cream as a dessert

8. 9.

In a bowl whisk the milk and egg together In a separate bowl sift the flour and sugar together Pour the milk and egg mix into the bowl with the dry ingredients Hand beat the mix until smooth and with no lumps Heat a non-stick frypan over medium heat and brush with a little melted butter Drop level table spoons of the mixture into the hit pan and cook until bubbles appear on the surface Once bubbles appear flip over to cook on the other side Remove from pan once cooked Allow to cool before serving

Tips 

Whatever it be from lemon curd to cottage cheese with salmon the humble pikelet can be transformed to enjoy quickly and easily!

 

Kids can have fun helping to top piklets for serving Large amounts easily made and kept stored in an airtight container Easy to increase or decrease the portion size

Author: (KM 06/19) | Acknowledgments: https://www.taste.com.au https://www.healthyfood.co.uk https://recipepes.com https://www.nutella.com

Word Puzzle June Issue

APPLY

BLUE

BUDGET

CAR

CONNECT

DRIVER

ENTERTAINMENT

FURNISH

GUIDE

HELP

HOME

HOW

INTERNET

ISSUE

JUNE

LESS

LICENCE

LIVE

MAINTENANCE

OIL

REGISTRATION

RESUME

WHITE

WILL

Author: KM 06/19 | Acknowledgments:

Theme: Washing a Car S

The remaining 13 letters spell something that you would wash off a car!

BRUSH BUCKETS CHAMOIS CHROME CLEAN DEAD BUGS DIRT DOOR HANDLES DOORS DRIVEWAY DRY OFF

FENDERS FRONT GARDEN HOSE GLASS GRIME HEADLIGHTS HOOD HUBCAPS LICENSE PLATE MIRRORS MUD

Author: J.R 06/2019| Acknowledgments: www.puzzles.ca

PREPARATION REAR RINSE ROOF SCRUB SIDES SOAP SPONGE SQUEEGEE SUDS TAIL LIGHTS

TIRES TOP TOWELS VEHICLE WASH WATER WAX WHEELS WINDOWS WINDSHIELD