Coffs Harbour Regional Airport Magazine Issue 43

COFFS HARBOUR AIRPORT Gateway to the Coffs Coast AIRPORT MAGAZINE

Issue 43 • www.transtasmanmediagroup.com

Coffs Harbour Airport ALL THE LATEST NEWS

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contents 04 WELCOME LETTER 05 COMPETITIONS 06 REGIONAL AIRPORT

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PUBLISHER Patrick McElligott patrick@ttmediagroup.com.au

SYMPOSIUM

EDITOR Aly Eveille

10 WHAT’S ON

aly@ttmediagroup.com.au

12 BELLINGEN READERS

DESIGN Melissa Hanwright

AND WRITERS FESTIVAL

melissa@ttmediagroup.com.au

14 WOMEN’S NSW GOLF OPEN 18 WELCOME TO WOOPI 21 PUZZLES

ADVERTISING & ENQUIRIES

22 COFFS MUMS

REGIONAL SKIES MAGAZINE COFFS HARBOUR AIRPORT MAGAZINE

26 XAVIER RUDD 28 WINTER FASHION 29 FOOD: WINTER WARMER 30 HEALTH & WELLNESS

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SKIPPERS INFLIGHT MAGAZINE [WA] MARINE PUBLICATIONS THE TRADIE MAGAZINE

SALES Sharon Rose Amos sharon@ttmediagroup.com.au Renae McElligott renae@ttmediagroup.com.au

PRINTING www.spotpress.com.au

Coffs Harbour Airport Magazine is published

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quarterly by Trans Tasman Media. Views expressed in this magazine are not necessarily endorsed by the publisher. No responsibility is accepted by the publisher or the printer for the accuracy of information contained in the text or advertisements.

Advertisements must comply with the relevant Trade Practices Act 1979. Responsibility for compliance with the act rests with the person, company or advertising agency submitting the advertisement. Neither the publisher nor the editor accepts responsibility for advertisements.

Formerly Inflight Publishing Pty. Ltd.

Ph (07) 3891 7793 • Fax (07) 3891 7702 PO Box 670, Stones Corner, Qld 4120

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Issue 43

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WELCOME

I

t was a pleasure to work with our industry partners The Airport Group and three consulting to host the inaugural Regional Airports Symposium in Coffs Harbour on 10 and 11 April at Opal Cove Resort.

This event was organised specifically for regional airports to come together to discuss issues of common interest and to share ideas and experiences.

A variety of airports and industry representatives attended and the program included presentations, panel discussions, dinner at the Flooded Gums Restaurant at Bonville Golf Resort, and concluded with a site tour of Coffs Harbour Airport.

Keynote Speaker Jason Harfield, CEO of Air Services Australia, welcomed by Dennis Martin, Airport Manager at Coffs Harbour.

Topics discussed included; route development, commercial property development, regional airport governance, current issues affecting regional airports and the role and importance of regional airlines.

Each year, to test and refine our capabilities, an emergency exercise is staged at the airport. It is a Civil Aviation Safety Authority (CASA) requirement to test our Airport Emergency Plan (AEP) on an annual basis to demonstrate our readiness for a full-scale actual emergency.

With the help of some realistic makeup and props, actors from the Coffs Harbour Amateur Theatrical Society made this exercise appear authentic for all involved. Approximately 70 emergency and airport personnel were involved during the ‘incident’. The exercise was co-ordinated by NSW Police and Aviation Rescue and Fire Fighting with the support of Ambulance NSW, Fire and Rescue NSW, State Emergency Service, NSW Rural Fire Service and Coffs Harbour Airport personnel.

I am pleased to inform you that all emergency services providers responded to the incident in a timely and professional manner. After the event, delegates at the debriefing concluded that it was highly successful, further strengthening our collective commitment to maximising health and safety for air travellers.

At the airport terminal, extensions to the set-down/pick-up area are now complete. The extra three-minute parking bays will facilitate the transit of arriving and departing passengers and assist in delivering a higher standard of customer service.

Additional personnel have recently been engaged to further-improve our customer service.

At peak times when many cars, travellers and visitors are arriving and departing the airport, staff will be on hand to direct traffic and guide airport visitors to the appropriate areas. Our aim is to enhance your experience whenever you’re visiting Coffs Harbour Airport.

Another gathering successfully hosted by Coffs Harbour Airport and accommodated at Pacific Bay Resort was for NSW members of the Australian Airports Association.

Representatives from airports throughout the State, along with executives from the Australian Airports Association, met to discuss airport and aviation issues of common interest and concern.

And finally, as part of the recent upgrade to the airport infrastructure, two new meeting rooms were built for use by the public. One is in the terminal and the other is in the adjacent administration building. I am pleased to tell you that these are proving to be very popular to locals and business travellers alike.

We can now accommodate gatherings and meetings from 10 to 40 people at very competitive rates. Plus, a wide variety of delicious and creative on-site catering is available from Biggles Flight Lounge. So when considering a venue for your next gathering, please consider Coffs Harbour Airport.

Until your next visit or flight, I wish you safe travels.

Dennis Martin Airport Manager OAM

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10 and 11 April, 2018

Regional Airports Symposium At Coffs Harbour

D

elegates from as far afield as Karratha, Whyalla, Mildura, Hobart, Mareeba and closer to home; Cowra, Dubbo, Ballina and Port Macquarie, recently gathered in Coffs Harbour to discuss common challenges and opportunities impacting regional Australian aviation.

Coffs Harbour Regional Airport, along with three consulting and The Airport Group, hosted the inaugural Regional Airports Symposium at Opal Cove Resort. Over 40 delegates, representing both public and privately-operated regional airports, as well as regional airlines, came together to listen, learn and share their knowledge and experiences.

After the official welcome by Mayor, Cr Denise Knight, keynote speaker Jason Harfield, CEO of Air Services Australia, provided an overview of strategic issues facing the industry and the implications these have on regional air services and airport operations.

Following Jason Harfield, Queensland Treasury Corporation’s Executive Director Local Government, Diana Lollato outlined the proposed Queensland regional airports model. Titled the ‘Collaborative Framework’, local government airport owners would become shareholders of the new entity, Queensland Regional Airport Corporation (QRAC). Local governments would retain ownership of their respective airport assets, however, an appointed skills-based Board would be charged with setting strategic direction, management and activities for the organisation. In turn, executive officers of the new entity would be responsible for delivering annual operating plans and managing day-to-day airport activities. As a safety measure, checks and balances are built into the model to ensure that no single shareholder has a right of veto and that approval to undertake significant projects requires unanimous support from all shareholder councils. According to Ms Lollato, this structure has many benefits including improved financial sustainability, reduced risk, and improved technical and organiSational skills and opportunities for business development and diversification.

The ‘Collaborative Framework’ is still a work in progress and time will tell if this is adopted in Queensland. Next were case studies of Karratha Airport in Western Australia and Bendigo Airport in Victoria.

At the height of the mining boom around 820,000 passengers travelled to and from Karratha each year. The routes flown by wide bodied jet aircraft included; Perth (81 flights per week) and a lesser number of direct flights to Brisbane, Sydney, Melbourne and Darwin. However, with the downturn in the mining industry the number of passengers has halved. There are now 61 direct services per week to and from Perth only, and smaller narrowbodied aircraft with reduced capacity have been put on the route.

This has resulted in a significant change in fortune and thinking for Karratha City Council, who own and operate the airport. Council is now exploring a number of opportunities to diversify their economic base including development of quality tourism products, retention of existing businesses and attraction of new enterprises, potential new aviation routes, and in time, the rebranding and marketing of the destination - more than mining.

For Bendigo, the vision is to expand the airport from what was originally a recreational aerodrome to an airport with regular passenger flight services. The long-term aim is to provide greater air service connectivity for the city, however there is recognition of the challenge given Melbourne is just a two-hour drive and train journey away. A cost benefit analysis of operating a larger airport and the possible development of a master plan is being prepared to evaluate options and possibilities.

Following the presentations, four airport executives from Gladstone, Essendon, Hobart and Mildura airports held a Q&A session with delegates sharing experiences and knowledge across a range of issues relevant to regional airports in Australia. Topics discussed included airport and aviation operations, new route development, staff and management, viability of smaller regional airports, and the development of commercial and property assets on regional airports.

Right: Close of the Regional Airports Symposium at The Hangar, Coffs Harbour Airport

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This last issue is one that is currently being considered by Coffs Harbour City Council. As the Coffs Coast community relies on the availability of convenient and cost effective air services, it is critical that the airport remains a viable and sustainable business entity now and into the future. Consideration is currently being given as to how best to progress sustained growth and viability and at the same time remain cognisant of the aesthetics and ambience of the airport precinct – often the first impression many people gain of a destination. With Coffs Coast being marketed as a place of unspoilt natural beauty and experiences, any development must be appropriate and sensitive to the long-term sustainability of the tourism industry and the desirability of Coffs Harbour as a place of living and doing business.

Jayne Davey, MD, three consulting

Rob Mactaggart, Managing Director of The Airport Group, was the next speaker. With many years of industry experience, he presented ‘Creating the Framework for Success’ for commercial and property development at regional airports. Rob gave examples of development at various sizes of regional airports, ranging from general aviation ports to resource sector reliant ports, outlining the key reasons for success and guidance for implementation for each of the projects.

Airline executives Paul Graham (Fly Pelican), Jeff Boyd (Fly Corporate) and Paul Bredereck (Jetgo Australia) gave insights into issues faced by regional airlines and the communities they service. How to balance consumer and community expectations

Delegate and presenter interaction during the symposium

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against the cost of operating regular passenger services and complying with regulatory and legislative requirements were discussed in another Q&A-style session. The general consensus among delegates was that most are facing similar issues. This open and frank discussion enabled delegates to gain insights as to how these issues are being addressed by their colleagues in the airline business and to learn of possible options to consider for how best to sustain their own businesses.

Coffs Harbour Regional Airport is currently a leading example of best practice for airport management, operations and financial viability. The master plan is updated every two to three years and guides the long-term vision, review of infrastructure, facilities, route development, leases and licenses, fees and charges and financial performance is undertaken annually. An overview of this was provided by Dennis Martin, Airport Manager at Coffs Harbour Regional Airport.

The final element of the two-day symposium was a tour of Coffs Harbour Regional Airport. Delegates saw first-hand the recent improvements and extensions to the terminal, safety and security facilities, and the runway and taxiway improvements, providing them with ideas for design and layout concepts to consider applying at their respective airports.

It was evident that a ‘one size fits all’ approach to regional airport development is not applicable. Factors such as geographic location, regional economic performance, population size, alternative transport options, market competition, recognition and appeal of a destination, financial capacity, long-term economic, social and environmental sustainability and the level of management knowledge and expertise impact upon the potential for success.

Coffs Harbour Regional Airport, along with three consulting

Using Coffs Harbour Airport as a case study, three consulting senior partner Hans Mitterlechner outlined three key factors for success for Regional Route Development; information collection, aviation strategy and carrier engagement. His presentation outlined the steps taken by Coffs Harbour Airport that have resulted in developing close working cooperative relationships

and The Airport Group, thank all delegates and speakers for attending and sharing their information, insights and experiences.

By doing so, public and private operators of airports, especially in regional Australia are better equipped to manage the ever changing and challenging aviation environment.

with both mainline and regional carriers which has contributed to significant growth and viability for the airlines, the airport and the region.

Below: Jason Harfield, CEO, Air Services Australia

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n O s ' t a T S U G h U A / Y L U J / E N W JU

THE COFFS HARBOUR SKATE, INK & RHYME FESTIVAL 9 JUNE The Inaugural Coffs Harbour Skate, Ink & Rhyme Festival is a cultural gathering of everything art. This event will be made up of local and travelling tattoo artists, Graffiti artists, Skateboarders and lots more. Enjoy some live music from local bands, acoustic and travelling hip hop artists, bringing you a range of different styles. They will be sure to put on a show for you! Watch some live graffiti art on the day by some of Melbourne’s most respected writers.

Live skateboarding demonstrations and workshop by some of the best skateboarders on the East coast.

This event caters for the whole family.

The kids will be entertained with face painting, jumping castles and more!

There will also be some of the best local food stalls cooking up a unique range of foods for you, and Hoey Moey & Red Bull Australia will keep you hydrated, pouring some of the tastiest beverages in the beer garden and VIP marquee.

For tickets head to oztix.com.au.

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NATIONAL TOUCH RUGBY ASSOCIATION: STATE OF ORIGIN 29 JUNE The NTRA provides a high quality Touch Rugby competition focused on delivering a friendly, social and rewarding touch rugby experience while still encouraging a competitive spirit. NTRA promotes the participation of players as young as 13 years of age with there being no limit on the maximum age. NTRA welcomes players with any level of experience and encourage participants to play for the enjoyment and camaraderie of the game of Touch Rugby. This Queensland versus New South Wales match is highly anticipated and one to watch! To get involved email trish.hansen@ntra.com.au or visit www.ntra.com.au.

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THE SAWTELL CHILLI FESTIVAL 1 JULY There’s no doubt about it, this is one of the hottest events on the Coffs Coast events calendar. Each year, this popular festival attracts thousands of people to the pretty seaside village of Sawtell, keen to sample the wide range of chillirelated foods and products, take part in fun activities and competitions and be entertained by live music, dancing, cooking and other performances. The festival is an incredibly fun day out for the whole family. There will be street performances, rides for the kids, live music and dancing and, of course, the by now very famous annual Chilli Eating Competition! There are also less fiery but equally fun competitions you can take part in at the Spanish/Mexican style Fancy Dress Competition and the Chilli-themed Hat Parade.

Visit sawtellchillifestival.com.au to learn more!

30TH ANNIVERSARY ROTARY CARTOON AWARDS 1 SEPTEMBER

COFFS HARBOUR GOLD CUP 2 AUGUST

Coffs Harbour’s Bunker Cartoon Gallery is proud to be celebrating the 30th Anniversary of the internationally recognised Rotary Cartoon Awards in 2018. In celebration, a bigger than usual event is planned and will include a Cartoon Festival on the Sunday following the Saturday night Awards on 1 September.

Many of Australia’s well-known cartoonists will be in town and eager to meet both locals and visitors alike. If you haven’t ever been to The Bunker, literally an underground WWII Airforce defence structure and one of Coffs Harbour’s best kept secrets, now’s your chance to visit and help celebrate this special year.

Visit www.bunkercartoongallery.com.au to learn more.

Join the avid racegoers, the fashion-forward and the punters, as they gather at Coffs Harbour’s race grounds for the race day event of the year! Now in its 54th year, the Coffs Cup has grown to be an iconic part of the Mid North coast events calendar, with trainers and jockeys travelling from far and wide to compete for the Gold Cup. And with more to see, more to do, and more fun to be had this designated public holiday, it’s no wonder racegoers flock from miles around.

With a variety of ticketing and hospitality packages, there’s an option to suit all racegoer preferences. Wine and dine in the Gold Luncheon, play host at Corporate Marquee, be pampered in the VIP Lounge, kick back at the new Lawn Party precinct, or revel in General Admission. This is a wonderful opportunity to socialise, entertain and celebrate! Don’t miss your chance to experience Carlton Draught 2017 Coffs Harbour Gold Cup for yourself. For ticket enquiries head to www.coffsracingclub.com.au.

THE WOOLGOOLGA MOUNTAIN BIKE FESTIVAL 25 AUGUST TO 26 AUGUST The Woolgoolga MTB Festival is a two-day Mountain Bike extravaganza situated in the beachside town of Woolgoolga.

This inaugural event aims to provide a platform for riders of all disciplines, ability and fitness to take part in mountain biking racing. There is over $10,000 in prizes to be won and competitions include the all-mountain Enduro and XC race, beach sprint, urban XCE and hill climb. Top things off with Taste of Woolgoolga Curry and Beer Food Market – yum!

There’s something for all the family. Read more at www.woopimtbfestival.com.

6.30 pm Saturday 1 September The Bunker Cartoon Gallery

Meet guest m.c. & sydney’s daily telegraph cartoonist, warren brown

for more info:

Contact the Bunker Gallery direct on (02) 6651 7343, 10am--4pm

SUNDAY 2 SEPTEMBER:

Join us the following day at the Harbourside Markets, Coffs Harbour Jetty, for the first AUSTRALIAN CARTOON FESTIVAL where you can meet and share a joke with many of Australia’s leading cartoonists!

OPEN 7 DAYS 10am--4pm John Champion Way (off Hogbin Drive at Racecourse Roundabout), Coffs Harbour NSW P: (02) 6651 7343 E: info@bunkercartoongallery.com.au W: bunkercartoongallery.com.au

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f o y o e j n i w Th e d n a s l i c n e p , words What do Michael Leunig, Marieke Hardy, Peter Greste, Caroline Baum, Don Watson, Bruce Pascoe and Josh Donellan have in common?

Well, on the long weekend of 8 to 10 June these folk and another 27 talented writers and story tellers from around Australia will be on Coffs Coast for the annual Bellingen Readers and Writers Festival. And the choice of literary topics is extensive, exciting and engaging. There are three main chapters to the festival; a schools program for students, presentations and workshops by authors and commentators, and the Poetry Slam.

T

he first chapter is the Schools Program. Since the festival’s beginning there has been a strong commitment to engage with the region’s youth to provide opportunities to experience the world of words in culture and traditions, past and present. Schools can arrange for an author to visit and share his or her literary interest and expertise fashioned around student interests and the school’s curriculum. At past festivals, these have been a mix of Q&A-style sessions, lectures and workshops. These can be held for small groups with a common interest and for larger classes of up to 80 students from one or more schools. It is fun and learning at the same time for authors, teachers and students.

The second chapter is the Poetry Slam. Rather than listening, you can also be a creator and performer too. Your challenge is to craft words into three poems of three minutes. If you’re well received, you get to perform in three rounds of slam competition.

You will be judged on three main criteria; the subject of the poem, your performance and the audience response to your three minutes of on-stage fame. So get to it and give it a go because fortune favours the brave.

The third and main chapter is packed with presentations, discussions and workshops spaced throughout the weekend.

Held in the Bellingen’s Memorial Hall, Cedar Bar and Youth Hub, the literary luminaries will cover a wide range of topics. Some examples include; History-What the past means to the present; Media and Journalism-Real news, fake news and the future of good journalism; Challenging Women-Perspectives on life and writing; In Conversation - Marieke Hardy taking about ABC TV’s The Book Club; Workshops - How to write about music; and Youth Poetry - How to express yourself. There will also be a book launch and a session by local writers who share their literary journeys to encourage others to follow their dreams. This presentation is aptly titled ‘Regional and Local Writers – Think Globally, Write Locally’.

In this chapter there will also be two special events; a Featured Talk and a Keynote Address.

Author Bruce Pascoe will talk about his book, ‘Dark Emu Black Seeds: Agriculture or Accident’. In 2016 Bruce won the NSW Premier’s Book of the Year and Indigenous Writer’s Prize for his story which through his research and writings challenge the original colonial thinking that Australia’s first peoples were only hunter-gatherers.

Courtesy of Michael Leunig

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Peter Greste Michael Leunig

Marieke-Hardy

Photo: Penguin Random House

Caroline-Baum Photo: Wendy-McDougall

Don Watson Photo: Susan Gordon-Brown

Bruce Pascoe

JM (Josh) Donellan

Images Courtesy of Bellingen Readers & Writers Festival

This year’s keynote speaker is Professor Peter Greste. Perhaps best known in the public arena for his arrest and imprisonment in Egypt, Peter’s talk is titled, ‘The First Casualty’. This will be his first-hand account of how the war on journalism has spread from the Middle East battlefields to the governments of the West. It is sure to be captivating.

There’s also an Introduction and an Epilogue…

The Introduction to the weekend will be in Coffs Harbour Library on the Thursday evening prior to the festival. Writer, musician, slam poet, radio DJ and teacher, JM (Josh) Donellan will enthrall with his Literary Talk. Josh has won a number of literary and poetry awards and had some near death experiences, like almost being devoured by a tiger in the jungles of Malaysia. Fortunately, he lives and will be with us to tell some tales.

And finally, the Epilogue with much-loved cartoonist, writer, painter, poet and philosopher Michael Leunig. In this festival closing talk, Michael (or perhaps Mr Curly) will share some of his forty years of passion for searching out some of life’s mysteries, highs and lows in ways that continue to touch our hearts, minds and souls. Amen.

Oh, and whether you prefer red or white wine, or perhaps amber ale, there are a number of comfy cafes, restaurants and bars in Coffs and Bellingen at which to sit back, sip and share a word or two.

Cheers, Salute, Sante, Na zdravi.

For further information, festival program, contacts and tickets, visit www.bellingenwritersfestival.com.au

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L-R: Peter Mitchell, Chairman Golf NSW; Andrew Fraser, MP; Meghan MacLaren; and Stuart Fraser, CEO Golf NSW

The boys in blue with Meghan MacLaren

Home Hosts – Sandra Price and Tracey Foster

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NEW SOUTH WALES

Women’s Open Golf

W

hen you think of golf, the primary colour that comes to mind is green – the tees, tree-lined verdant fairways, manicured greens and clubhouse lawns and gardens in many shades of the colour, especially so on the sub-tropical Coffs Coast. But at the Coffs Harbour Golf Club, host of this year’s NSW Women’s Open, the stand out colour was pink.

Everywhere you looked, in the car park, around the fairways, at the tees and greens, and on the clubhouse balcony there were people everywhere dressed in bright pink T-shirts. In fact, there was a 157-strong volunteer army of men and women in pink uniforms who made a significant contribution to the success of the event. On every day of the Open there were 110 pink army volunteers on duty. But even before the start of the event, club members were lending a helping hand.

When assistance for players was requested by Golf New South Wales, club members answered the call. Many accommodated players for the two weeks of the Australian Ladies Classic (held the week prior at Bonville) and the NSW Women’s Open at Coffs Harbour Golf Course. Of the 144 players who participated in the Open, all 97 players who requested home-hosting were housed with club members. In addition to providing accommodation, volunteers also chauffeured players

to and from the golf course for practice as well as for the tournament, some caddied for the women (at Coffs as well as at Bonville), others kept tally of player scores during the competition and some were course marshals keeping watch over player and crowd safety.

One volunteer helped out for washing and cleaning golf balls - thousands of them!

And there were other courtesies that were very much appreciated by the players; the shuttle service around the golf course, car parking, the supply of sun screen, insect repellant and water when needed and in one instance, a head band to stop distracting fly-away hair.

Sandra Price and Tracey Foster are two members who home-hosted players from New Zealand, Mexico and France and they said they would happily do so again. When asked why, they were unanimous in their response. Both Sandra and her husband Phil enjoyed time chatting with their guests about life in general and golf in particular gaining an insight into the world of being globe-trotting professional sports women.

What they learned was that of all the women playing in the various world tournaments, very few are fully sponsored. Most, it seems, rely on parents,

partners or themselves working another job to fund their passion for golf. They also admired their guest’s dedication – early to rise, workout at the gym, practice rounds at the golf course, more exercise, cooking for themselves, a little socialising, then off to sleep before starting all over again next morning. And then having to perform on the all-important days of the tournament.

Tracey and Sandra said that the visiting players very much appreciated the warm welcome and hospitality shared with club members and the open-hearted embrace of the Coffs Coast community. This, along with being able to stay-put in the one place for two weeks, augers well for the women telling others of their Coffs Coast experiences and returning to continue their newly made friendships and their passion for golf.

But before we go forward, a brief step back in time. It was in late December last year that Coffs Harbour Golf Club’s general manager, Paul McAra was contacted by Golf NSW and

Gallery following play on the 18th

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invited to host the NSW Women’s Open. The answer was obviously yes and it was then that things went into overdrive to ready the Club and the course.

NSW Women’s Open winner on the 18th, Meghan MacLaren

While pink was the dominant colour, there was another smaller group of people who also helped make the event a success.

These were the boys in blue. Not the constabulary, rather the Club’s grounds men and green keepers who, at short notice, rallied to the call to prepare for the tournament. They wore blue T-shirts and had much to do. New T-markers were installed, fresh turf and drainage works were applied to the greens, trees and gardens trimmed, mulched and in some instances replanted.

Over 450 tonnes of mulch was purchased and spread around the course as part of the makeover. The clubhouse also had a refresh with new paint applied throughout creating a clean and relaxing ambience for club members and visiting players.

By Thursday 4 March, all was in readiness and the NSW Women’s Open held at the Coffs Harbour Golf Club was an outstanding success thanks to a great team effort by club members and staff.

Next year, the NSW Women’s Open is to be played at Queanbeyan as the aim of Golf NSW is to stage the event in various locations around the State. However, with the level of dedication and professionalism of the Club combined with the return of the Australian Ladies Classic to Bonville for the next four years, it is felt that sooner rather than later Coffs Harbour Golf Course will once again be in the Pink!

Meghan MacLaren signing the shirt of Volunteer Judy Lennard, watched by Keona Sykes

Coffs Harbour Golf Club Earl Street, Coffs Harbour, NSW 02 6652 3244 www.coffsharbourgolfclub.com.au

The gallery cheering a perfect putt Meghan McLaren with some of the Pink Army

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Here at BizCover, we recently analysed the cost of over 3,500 policies from the most common trades to get an idea of what everyone was paying. On average, the annual premium came out at $400 per year (which is pretty bloody cheap for what you’re getting), with a large number of trades coming out at under $350. Painters, brickies, handymen, carpenters, gardeners and lawnmowers are paying the least, with an average of $336 per annum - less than a dollar a day.

PUBLIC LIABILITY:

Why Plumbers and Plasterers get plundered The big bill payers are the gas fitters, who get charged an average of over $600 dollars a year.

N

obody really likes forking out for their Public Liability insurance, but Tradies know that it’s the smart thing to do.

It protects you financially if you hurt another person or damage their property on the job by saving you shed-loads of money in legal costs and compensation.

If someone kicks up a stink, it’s your best defence. Public Liability insurance is actually a bloody good investment!

But why do some trades pay higher premiums?

Plasterers also pay more at about $490 per annum, as do plumbers - as if they didn’t have enough Some Tradies are bound to pay more than Why? others, but a dollar or two per day isn’t a bad crap to deal with!

It’s the nature of the job. Things might deal for protection against claim costs that not go wrong for gas fitters and plumbers can stretch into the millions. To be honest, Why? very often, but when they do go wrong and instead of asking yourself whether you water or gas leaks, the proverbial can really It’s the nature of the job. Things might not go wrong for gas fitters and plumbers very often, but can afford it or not, you should be asking hit the fan. The same goes with plasterers whether you can afford not to have it. when they do go wrong and water or gas leaks, the proverbial can really hit the fan. The same goes – even though the job might not be Finding out how much you have to pay with plasterers – even though the job might not be particularly dangerous, property damage is particularly dangerous, property damage is has never been easier, because you can common. Plastering is decorative as well as functional, and botched plastering jobs can result in common. Plastering is decorative as well as do all your insurance shopping in one sizeable additional expenses. functional, and botched plastering jobs can place. Visit bizcover.com.au and compare result in sizeable additional expenses. multiple quotes from top rated insurers in a Turnover is pretty important as well; the higher the turnover, the higher the premium. matter of minutes.

Turnover is pretty important as well; the

Here at BizCover, we recently analysed the cost of over 3,500 policies from the most common trades to get an idea of what everyone was paying. On average, the annual premium came out at $400 per year (which is pretty bloody cheap for what you’re getting), with a large number of trades coming out at under $350. Painters, brickies, handymen, carpenters, gardeners and lawnmowers are paying the least, with an average of $336 per annum - less than a dollar a day.

The big bill payers are the gas fitters, who get charged an average of over $600 dollars a year. Plasterers also pay more at about $490 per annum, as do plumbers - as if they didn’t have enough crap to deal with!

higher the turnover, the higher the premium.

BizCover™ Pty Ltd (ABN 68 127 707 975; AFSL 501769).

How much do Tradies pay for Public Liability How much do TradiesInsurance? pay for Public Liability Insurance?

Gas Plumbing Plasterer Plumber/Plumbing Services Concretor/Concre`ng Service Electrician/Electrical Services Tiler / Tiling Contractor Garden And Lawn Maintenance Carpenter/Carpentry Services Handyman excluding gas, plumbing and electrical works Bricklaying Painter/Decorator $0

$100 $200 $300 $400 $500 $600 $700

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Ready to compare? bizcover.com.au

1300 866 744

BizCover™ Pty Ltd (ABN 68 127 707 975; AFSL 501769). Level 2, 338 Pitt Street Sydney NSW 2000. © 2018 BizCover. All Rights Reserved. BC1028

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Issue 43

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Welcome to

B

WOOPI

efore European settlement, it is believed the Gumbaynggirr people called the area ‘wiigulga’, in reference to the black apple trees that grew there. However, in 1888 after Europeans had inhabited the area for a decade or so, the town was gazetted as Woogoolga. Seventy-eight years later the name was officially changed to Woolgoolga. Perhaps the addition of the ‘l’ made it easier to pronounce? But as Australian’s tend to do, the name has been shortened and today, locals affectionately call their town Woopi.

For first time visitors to Woopi, initial impressions may be of bewilderment as the dominant architecture on the hill beside the old Pacific Highway is the white domed Guru Nanak Sikh Indian temple. This is because Sikh’s who came from India’s Punjab to Australia to work on sugar cane farms in Queensland, overtime, migrated south, some settling in Woolgoolga. First as labourers on banana plantations, then as land owners and now as business entrepreneurs farming and marketing blueberries to customers around Australia and world-wide.

Other folk have also found their niche in Woopi, adding a modern alluring culinary and appealing character to the town. Now in Woopi you will find cool cafes and eateries serving local produce, colourful festivals and events reflecting the town’s multicultural heritage, regular beachside markets, surf and seaside fashion stores, brica-brac and book shops, and verdant rainforests, crescent shaped beaches and coastal headlands to explore.

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At the east end of the main thoroughfare, Beach Street, is Woolgoolga Headland. Here you can relax and look out over the sparkling Pacific Ocean and Solitary Islands Marine Park. From here, between June and October you’re almost guaranteed to see Humpback whales on their annual migration along the coast from and to Antarctica. Year round there’s usually dolphins, surfers and seabirds to observe. And if you’re feeling like a seaside stroll, the pathway around the headland will lead you south to Back Beach and north to Main Beach. Along the way, keep watch for White Bellied Sea Eagles and Brahminy Kites cruising on coastal breezes and Eastern Grey Kangaroos feeding at dawn and dusk on native grasses.

Back in town, you have a choice of places at which to enjoy breakfast, lunch and dinner. Cafes and eateries are in Beach, Market and Wharf Streets. Bluebottle Brasserie offers all-day breakfast and an extensive range of creative temptations, like squid ink pasta and falafel pita and miso prawn salad. Their new outlet beside the café sells store-made relishes, jams, condiments, cookies, balsamic blueberry and cherry vinegar.

Two hundred metres from Blue Bottles is The Beachouse Café, offering alfresco dining inside and out among the garden and on the sidewalk. The casual dining menu is extensive and ever changing with vegetarian, gluten free and vegan options. One of their signature dishes is corn fritters, with zucchini, bacon, avocado, sour cream and red pepper jam. Another feature here is the live music every Saturday commencing at 6pm and again on the first Sunday of the month, starting at 1pm.

Around the corner in Market Street are three eateries; Singha Da Dhaba, serving traditional north Indian dishes including vegetarian choices; Oh My BBQ, offering Korean and Japanese cuisine; and Ground Earth, with their delicious discoveries like duck egg omelette with sticky chicken, chilli, sprout salad, bone broth and fried shallots. After wards, try a desert accompanied by turmeric latte. It is so surprisingly smooth and creamy that you might give up traditional cafe lattes and cappuccinos. Ground Earth also offers outside catering for events such as weddings, family and business gatherings.

If you have a craving for a bakery treat, pizza, burger, pub and club bistro, or ever popular fish and chips to enjoy on the beach or headland – Woopi has these options, too.

Maybe you are a coffee aficionado? Then follow Woopi locals who seem to flock daily to the Riviera Top Shop just down the road from the temple on the way into town. On Saturday’s, many people, some with their pet pooches, can be found basking in the sunshine and sipping coffee on the patio.

If you prefer to flick through the pages of paper books, head back to Beach Street to Magpie Books. It’s part of Audrey’s G’s Coffee Shoppe building with a doorway connecting the two stores. Find yourself a good book to read then go next door for a snack or high tea. Here, you might meet young Audrey who sometimes helps mum and dad in the shop, as well as their neighbour when the others are taking a break. She and Audrey’s G’s treats are ever-so sweet! Afterwards, you may need to stretch your legs and recover your waistline, so take a beach walk, headland stroll or tranquil wander to the waterfalls in nearby Sherwood Forest Reserve.

Perhaps one day is not enough to discover all Woolgooga has in store, so consider staying for a night or two. If you like meeting people from near and far, try the new Woopi Backpackers which also offers private rooms. Or depending on the occasion or your preferred style and budget, there are other options; camping and self-contained cabins at Woolgoolga Holiday Park overlooking main beach, or Woolgoolga Lakeside with lake and seaside access, cosy B&B’s, beach bungalows and motels.

So go and get out there - discover and enjoy Woopi.

For a little shopping therapy, pop into Spindrift, just down the road from the temple. Step inside and step back in time - you could spend hours here reminiscing past days fossicking through the eclectic collections of fashions, vinyl records, jewellery and retro reminders from the 60s – 80s. The good old days!

For more information visit

www.coffscoast.com.au or www.woolgoolga.org.au.

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Some events and dates to put in your diary…

BOLLYWOOD BEACH MARKET: Live music, local produce and craft creations every first and fourth Saturday of the month overlooking the main beach.

WOOLGOOLGA MTB FESTIVAL: 25 to 26 August. A two-day mountain bike competition in and around the town for peddlers of all levels.

BLUES AND BERRIES COMMUNITY FAIR: Held on the Woolgoolga Beach Reserve, the festival celebrates contemporary blues music and songs, along with Coffs Coast’s new golden crop - blueberries. This year, it will be held on Sunday, 4 November.

CURRYFEST: A long weekend of multicultural celebrations commencing 29 September, offering Indian cuisine, dancing, street entertainment, cooking demonstrations and fun for all.

VAISAKHI: On next year on 14 April, this event celebrates and shares the Sikh religion’s Khalsa order of peace and harmony with the local community. Brightly decorated floats traverse the streets of Woolgoolga with men, women and children parading in traditional colourful dress accompanied by music and sword displays.

e re So go h t a n d get o ut

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-

o sc i d

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an er

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S E L Z Z U P

SUDOKU Fill the grid so that every column, every row and every 3x3 box contains the numbers 1 to 9.

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Coffs Harbour is lucky to have lots of great places for families with little children, so we thought we’d celebrate that in this issue of Coffs Harbour Airport Magazine.

Cathy is a local Coffs Harbour mum and a member of ‘Mums of Coffs Harbour’, an excellent online community for other mothers in the area! Cathy has the hot tips on where to take your little one for an outing...

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s f f o C f o

WHERE TO GO FOR COFFEE AND A BITE? There are so many places to go for a coffee where your baby and kids are welcome so it’s hard to pick a favourite. When we asked mums in the Mums of Coffs Harbour community these where their top picks...

Salute at the Jetty – perfect for a takeaway coffee while the kids ride their bike or build sandcastles. Bring a picnic rug for bubs and enjoy some fresh air and sunshine, but be mindful there isn’t a huge amount of shade so time your visits with that in mind.

The Playhouse – this is the perfect rainy day option as it is an indoor play centre with something for kids of most ages to enjoy with reasonably priced entry costs. Mums and dads can sit back and relax with a coffee as their little ones play. It is my go-to place for good coffee and free wi-fi.

Beachstone Café – located a few minutes north of the centre of Coffs in North Sapphire Beach, this one is an absolute winner as it is located in a park with a great playground for kids of all ages.

The Happy Frog – this venue is so understanding of mums with bubs. They have a toy corner that’s super cosy and good for keeping kids occupied while you enjoy a hot coffee. The chai is great, too.

The Botanical Gardens – grab a coffee during the cafe opening hours and walk around the gardens with bub or your little ones and enjoy the fresh air. There is lots of open space near the café if you want to have a picnic.

Coffee van at Sealy lookout – This is a beautiful spot for bigger kids to run around and for the adults to enjoy coffee, cake and a great view. Plus you can hear about the differences with the cultural tour.

WHAT DO YOU THINK IS THE BEST CHILD-FRIENDLY LEISURE ACTIVITY IN THE AREA? Boambee Creek Reserve and Moonee Beach Reserve – these are both great options if you want a place for the kids to swim. They are made even better by having a playground there as well.

Solitary Island Marine Aquarium – a great little aquarium that the kids will love. It makes a good rainy day option.

Woolgoolga Headland – this area is great for whale watching when it is whale watching season.

Sealy Lookout – Home to the famous Forest Sky Pier for awesome views over Coffs Coast, it makes a great picnic spot.

The coffee van was a welcomed addition this year and a Treetop Adventure is coming soon which the locals are so looking forward too.

Blueberry Farm – During the summer months visit the Blueberry Farm in Bucca where for a small fee you can pick your own blueberries.

The Big Banana – no visit would be complete without a trip to the Big Banana. Besides enjoying a banana split or my husband’s favourite, the frozen choc-banana, there is heaps to do to make a whole day of your visit. Including a water park, mini golf, laser tag, ice-skating, toboggans, an interactive games zone and a giant racer slide.

Butterfactory – if you are happy to venture further out of town to Bellingen this one is a winner, with good coffee, toys and grass. It isn’t in the main street so there’s lots of easy parking too.

Palate & Ply – this spot is kid-friendly, with colouring sheets and pencils provided, and they have great coffee, good food and some excellent comfy couches. And a change table in the toilets!

Lots of cafes don’t have that.

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AND, OF COURSE, WE NEED YOUR HOT TIPS ON WHERE TO DINE WITH THE LITTLE ONES…

YOU ARE ALL OVER IT! WE NEED TO KNOW ABOUT YOUR NETWORK OF OTHER LOCAL MUMS!

We are really spoiled for choice when it comes to kid-friendly dining options here in Coffs. These are just a few of our favourites around the area...

This was something I initially found hard when I moved to Coffs Harbour as most of the playgroups and mothers groups were for mums with babies. When you have a new bub, the clinic will often partner you up with other mums and there are lots of playgroups all throughout the region. But I’ve found creating the Mums of Coffs Harbour Facebook Group has been a great way for other mums to arrange to meet up with each other with kids of a similar age. Two of the local play centres have also just started their own playgroups – The Playhouse and La La Land in Moonee Beach, so I am looking forward to going along to one of those soon.

C.ex Club – if you are looking for an option in town this is a good once. With healthy kid’s meals available and the Little Diggers Kids Club which is fully supervised each night of the week.

Toormina Hotel – a few minutes’ drive from the heart of popular Sawtell, this venue has just been renovated and now has an awesome new beer garden. Including a fenced playground, a games room and colouring in activities and board games, it is a popular option for us to visit on a weekend.

The Moonee Tavern – located on the north side of Coffs, it is well worth a visit to Moonee Beach to have lunch or dinner. It is one of the best family-friendly venues you will ever find. With lots of fun activities including a jumping castle, mini golf, a small playground, sandy beach volleyball court and rock climbing wall.

All kids meals include a drink and an ice-cream, too!

Seaview Tavern – head on up to Woolgoolga and visit the Seaview Tavern. With a jumping castle, play equipment and colouring in area, the kids won’t get bored.

Plantation Hotel – this is a great option in town. It includes a kids activity room with video games and DVD’s for the younger kids. Tuesday nights are family nights with a jumping castle, face painting and kids activities on offer.

WHAT ARE YOUR SUGGESTIONS FOR CHILD MINDING WHEN THE ADULTS NEED SOME DOWN TIME? Community OOSH Coffs Harbour and Tabatinga Jungle Club OOSH offer vacation care programs throughout the school holidays to local families. Mid North Coast Babysitting is also a good option for those with younger children. If you are visiting in school holidays there is always lots to do in the area, so be sure to check out the Mums of Coffs Harbour Event Calendar on Facebook to stay up to date with what is on in the area.

Greenhouse Tavern – this is another good option close to Park Beach Plaza and is close to the cinemas. It is kid friendly with an outdoor playground, jumping castle and activities to keep the kids entertained. The kid’s menu provides lots of options.

th a C t u o b A

...

Cath Fowler is a mum of two daughters Lily, 4, and Layla, 2, and runs her own copywriting and marketing business on the beautiful Coffs Coast. Having moved the family from Sydney to Coffs Harbour last year, she established Mums of Coffs Harbour as a place for mums of the Coffs Coast to connect. With lots of families moving from elsewhere to the area it helps families find out what’s on, things to do, find local services and know which playgrounds to check out at www.mumsofcoffsharbour.com.au.

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Xavier Rudd Looking back over Xavier Rudd’s stunning career, one could easily ask what is possibly left for him to achieve.

Already one of Australian music’s all-time greats, he has touched people’s lives worldwide. He has earned accolades of every kind, Gold and Platinum certification and legions of fans who love him with an inextinguishable passion. Yet, with each new release, Xavier Rudd continues to surpass expectation and produce his finest work to date.

We caught up with Xavier for a chat ahead of his upcoming album, Storm Boy…

Your music is beautiful and unique. How would you define it as genre of music?

What can fans expect from one of your shows?

I guess I kind of feel like my music is ‘roots’ music or something similar. I don’t plan for it to sound a certain way, it just comes out how it comes out.

To shake their booty’s, smile and give thanks for life, love and our magical earth.

Who is your big gest influence, either musically or personally?

Jimi Hendrix, because he was incredible, humble and cool.

I would have loved to have seen him live.

I’ve met so many inspirational people on my journey so it’s hard to say, but my wife Ashley Freeman springs to mind now! She’s the most inspirational person in my mind right now.

If you weren’t doing music what do you think you’d be doing?

You’re dubbed as a multi-instrumentalist.

What do you play?

Probably something in the bush. Maybe a park ranger.

I play various guitars, slide guitars, harmonicas, Yidaki (dijeridoo), percussion and more. I don’t have a favourite, but I love acoustic slide guitars.

Why the six-year gap between albums?

No reason, they just come when they’re ready.

Storm Boy is your ninth studio album.

How does it compare to the others?

They are all different and all mark different stages on my journey.

This one was produced by Chris Bond who was amazing to work with. The rest of my albums I produced myself.

Do you have a favourite track?

No favorites. They are all special. If I had to pick one, it might be Storm Boy.

What prompted you to call the album Storm Boy? It was my favourite movie as a kid and I reference the movie in the song Storm Boy, so I thought it would be a nice album title.

We hear you like to surf and explore Australia in your down time. Where do you enjoy being the most?

I love the whole coast of this magic country. Recently I’ve had some special waves on the Gold Coast.

Fans will be pumped to hear you’re heading on tour. Can you tell us about your most memorable Aussie gig?

I’ve got so many - too many! Blues Fest with the United Nations was pretty special, that was a few years ago. A lot of the band had not played shows that big before and it was nice to share that experience with them!

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More about Storm Boy For Xavier Rudd, writing music and living his life are one and the same. “I’m literally just singing about the things that are going on around me,” he says of his sublime and soaring indie-folk. Environmental work, activism, veganism, spiritualism, surfing, family camping trips in the bush and hanging with his dogs on the beach; everything Rudd does, he pours into song. The result is a personal sound that strikes a universal note.

It’s been six years since Rudd’s last solo release, the ARIA #2 and Gold Certified Spirit Bird, and a lot of things have happened in that time. Storm Boy tracks the last five or six years of his journey, his “awakening” and of all the things that “have made sense” along the way.

Most notably, he’s fallen in love. “It’s definitely a theme on the record,” agrees Rudd. And if Spirit Bird signalled the beginning of his spiritual self-awakening, Storm Boy arrives at the conclusion. “Life feels strong and solid for me now… and this record is in a different space. It’s a solid space. I feel like I’ve come to the end of that chapter where I’ve learned a bunch of lessons and I’ve been shown a bunch of things spiritually.”

To coincide with the release of Storm Boy, Xavier will embark on a national tour throughout the month of August, connecting with his fans and introducing them to his new material.

Full tour dates and ticketing information below.

T he Storm Boy Album Tour

August 2 – UC Refectory, Canberra, ACT August 3 – Uni Hall Wollongong, NSW August 4 – Enmore Theatre, Sydney NSW August 5 – Civic Theatre, Newcastle, NSW August 10 – Night Quarter, Gold Coast, QLD August 11 – The Tivoli, Brisbane, QLD August 17 – Odeon Theatre, Hobart, TAS August 18 – Thebarton Theatre, Adelaide, SA August 24 – The Forum, Melbourne, VIC August 25 – Costa Hall, Geelong, VIC For tickets, visit

www.ticketmaster.com.au.

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FABULOUS WINTER FASHION

Just because the weather has cooled down doesn’t mean you can’t look fabulous!

Imogen Lamport is a self-confessed fashionista and a clever woman when it comes to making the most out of seasonal fashion. From ways to use accessories to finding the perfect cardigan, Imogen has some tips for staying on-trend this winter.

Imogen says…

Cardigan crazy

Winter style is about adding layers which you can take off and put on depending if you’re inside or outside. The cooler weather allows us to get out our boots and jackets and start layering up outfits.

Cardigans can be great layering pieces in lots of different weather conditions, but they easily head down to ‘frumpsville’ if you’re not careful about the style you choose. This is either because they have too much fabric and volume or because they are more conservative and old-fashioned in style (think the twin set from the 1950s).

All about scarves Scarves are a brilliant tool to add a textural or patterned layer to your outfit, adding colour and interest simply and easily. Merino wool is a great fabric to go for if you’re looking for warmth!

Fabulous fabrics

Trend tip

Fine merino wools are great in winter, but some people are either allergic or just find them too itchy. So, how do you stay warm if you can’t wear wool? Thermal underwear is the key! It comes in silk and synthetics but is designed to add extra warmth without bulk. You can then add other layers over them. Polar fleece is a brilliant outdoor leisure fabric as it has rain resistant qualities as it is often made from old plastic bottles.

When wearing the trend of oversized jumpers and tops, opt for a slim-fitting pair of jeans, pants or a straight skirt. This ensures that you’re not overwhelmed by fabric and is one of the key principles of coordination.

Work in a colour palette that matches but remember, it doesn’t have to be exactly the same. As you can see, I’ve used colours that work together easily - but they don’t have to match!

The perfect top When layering tops, you’ll have more success if each layer is finer or if your outer layer is chunkier, otherwise, you’ll end up looking like the Michelin Man! Look for tops with similarly shaped necklines for added layering harmony.

What about accessories?

You can learn more great tips from Imogen at www.insideoutstyleblog.com.

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A healthy chicken casserole with goat’s cheese and zucchini noodles

Winter Warmer It can be tempting to do as the bears do and hibernate during winter, but as cosy as these cool months are, we still have to watch our waistlines! Luckily, clinical nutritionist and health coast Gabriella Ratner has the perfect dinner planned.

INGREDIENTS

METHOD

1 x 400g can Italian diced tomatoes

• Heat one tablespoon of the oil in a frying pan over a medium heat.

• Add the chicken and season to taste with salt and freshly ground black pepper.

• Fry for two to three minutes or until the chicken is pale golden-brown on both sides.

• Remove the chicken from the pan and set aside.

You may need to do this in two lots.

• Heat the remaining oil in the frying pan the chicken was cooked in and fry the onion, garlic, paprika and chilli for two to three minutes or until softened.

• Add the chopped tomatoes and stock and cook for a further two to three minutes.

• Return the seared chicken to the tomato stew and cook for 10 minutes.

• Add the zucchini noodles and cook for a further five minutes or until the chicken is cooked through. The chicken is cooked through when the juices run clear when pierced with a skewer.

• To serve, top with goat’s cheese, green onion and herbs

1 cup of chicken stock 2 cloves of garlic, crushed 1/2 red chilli, diced finely 1 red onion, diced finely 3/4 teaspoon of ground sweet paprika 8 chicken thighs, cut into small chunks 2 zucchinis, grated into noodles 1/4 cup of coriander 1/4 cup of parsley 1/4 cup of green basil 6 green onions 1/2 cup of goat’s cheese Salt and ground pepper 2 tablespoons of olive oil

Enjoy!

Gabriella Ratner is a clinical nutritionist, certified health coach and owner of Intuitive Health Hub in Bondi Junction, Sydney. Specialising in mental, digestive and female reproductive health, she likes to do things a little differently.

She doesn’t treat problems and symptoms, she treats people. Inspired by her own personal health journey, she believes in addressing the underlying causes of her patients’ health issues, not the signs. She lives near Bondi Beach in Sydney with her husband, three gorgeous kids and Mickey the Cavoodle. When she’s not talking, writing or giving advice on holistic health, you’ll find her cooking up a storm, travelling with her family or enjoying a cheeky glass of red wine. Learn more about Gabriella at www.intuitivehealth.com.au.

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WINTER

WELLNESS As the days grow shorter, we turn our attention to keeping warm, but hibernation is not the answer!

We know we have to find ways to move more every day if we’re going to look after our health, and winter might be just the opportunity to reset our exercise patterns.

For some of us, the cooler temperatures will be a chance to start a more outdoor, active lifestyle. Rugging up in front of the television is not the smartest way to spend our winters!

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Here are a few tips on how to keep the cold away: • • Even if you travel frequently or work in a manual job, move regularly in your downtime. Don’t spend your relaxation time under a blanket. Moving gets your blood flowing and warms you up. Research shows regular movement is good for joints, including arthritic joints, and sitting for long periods of time has been shown to be bad for your health. Health professionals are calling it the new smoking in terms of bad effects long term.

• If you’re just at the beginning of being more active, start simply.

Get up and move around the house, go for a lap in the garden and check the letterbox. If you are at work, go for a lap of the office, walk around the block at lunch time, and hold a walking meeting instead of sitting.

• If you’re really up for it, there’s nothing like a brisk walk or cycle to get the blood flowing. If you’re interested in meeting people while moving more, try something different such as tai chi or dancing. Start gently with 10 minutes at a time and work up to doing at least 30 minutes of movement each day, outside your work habits. Most people can achieve the exercise guidelines by simply taking the dog for a long walk.

• We know that a combination of moderate intensity exercise (you can talk but can’t sing) and strength (also known as resistance) training, for 30 minutes a day five times a week, is the minimum required to be fit and avoid chronic diseases such as type 2 diabetes, some cancers and heart disease.

• Throw a resistance band in your suitcase if you’re travelling or make the effort to use the hotel gym. Make a start and try to do the exercises you enjoy. You’re much more likely to continue exercises you don’t hate. This is true for women and men, so start lifting.

• Eat regularly and use good fuel for your body. Yes, a hot cup of tea or coffee will warm you but consider what you’re eating, too. Porridge makes a good hot start to the day. Add some fresh, canned or frozen fruit nuts and seeds to provide extra flavour and nutrition.

• A steaming lentil hotpot or pea and ham soup is an easy way of having a warm meal during the day; make a big batch each week and freeze it in single portions. This will make it easy to heat up in the microwave. Add a warm grain roll or toasted grain bread to make it more substantial.

• For dinner, look for winter warming meals such as vegetable laden stews and stir fries, laced with drained and rinsed legumes such as red kidney beans, black beans and chickpeas.

Are you at risk of diabetes?

Many Australians are at risk of developing type 2 diabetes.

While family history and genetics play a role, your lifestyle can also have a significant effect on whether you develop type 2 diabetes.

Your risk for type 2 diabetes is higher if you: • Have a family history type 2 diabetes • Developed diabetes during pregnancy • Are more than 40 years of age

• Keep an eye on how many kilojoules you’re eating every day. It’s easy to gain weight during winter because we tend to eat more and move less.

• Are of Aboriginal or Torres Strait Islander descent

• If you’re facing very cold temperatures, wear layers of clothing.

It will keep you much warmer. Get your socks and closedin shoes out to keep your feet warm, grab some gloves for warming your hands, and try pocket hand warmers, which are available in department stores and supermarkets, to pop in your pockets or inside your gloves. Top it off with a wooly hat. This sounds like advice for dummies, but for those of us who live in hot temperatures for most of the year, if we don’t know how to dress, we don’t venture out into the cold. It takes practice to get our cold clothing right.

• Are overweight, measured as body mass index > 25 (weight/height2)

• If you’re cold every time you’re outside in winter, it’s only human nature not to go outside. Stop thinking your willpower can keep forcing you to do something that doesn’t feel good. Everyone’s willpower fails sometimes. Make it easier for yourself.

• Eating healthy foods, including fresh fruit and vegetables

• One important health tip is if you can’t feel your feet or experience numbness, don’t assume they’re just cold. It might be a sign of something more serious, so book an appointment with a podiatrist and find out what’s really going on.

• Reducing your alcohol intake

• Don’t get enough exercise • Have high blood pressure

• Have a waist measurement above 94cm for men or 80cm for women • Have a poor diet, containing too much fatty and sugary food

You can reduce your risk of developing type 2 diabetes by: • Reducing the amount of kilojoules (fat and sugar) in your diet • Losing weight if you are overweight • Exercising for 30 minutes each day; and

For more helpful tips, visit

www.diabetesqld.org.au. www.transtasmanmediagroup.com

Issue 43

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