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Welcome to this fortnight's newsletter edition.
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Our team has planned some programs in July, starting off with the Saturday HEAL program! We are also bringing back the Power Hour program on Saturday mornings, and both of these are great for those wanting to start the weekend strong with a workout session.
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If you are interested in more nutrition workshops, please help us with our future planning by completing a quick survey below.
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This fortnight, we are also shining the spotlight on World No Tobacco Day (31st May), a powerful reminder that tobacco remains as one of the world's leading causes of preventable death.
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And lastly, we are sharing some healthy on-the-go snack ideas to help you save money, stay energized, and feel fuller for longer.
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Once again, thank you for being a part of a healthier Cockburn!
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Upcoming programs and activities
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Join an 8-week Healthy Eating Active Lifestyle program consisting of:
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- 1 hour of health and lifestyle education
- 1 hour of supervised exercise
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Date: 04.07.26 - 22.08.26 (Saturdays)
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Venue: CIH group room, Cockburn Youth Centre
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Cost: $10 - $30 for 8 weeks
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Join this 8-week circuit-style workout program, led by an Accredited Exercise Physiologist.
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Suitable for all ages and abilities.
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Date: 04.07.26 - 22.08.26 (Saturdays)
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Venue: Cockburn Youth Centre
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CHLS is planning a new nutrition series, launching in July! Participants of the program will have access to:
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- 4x free nutrition and cooking workshops
- Free weekly one-on-one support with a qualified nutritionist or dietitian for tailored support
- Referrals to exercise programs and wellbeing services through the Cockburn Healthy Lifestyle Service
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If you are interested in joining this program, please complete our survey below.
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Upcoming: Cockburn Healthy Schools Program
The Cockburn Healthy Schools Program (CHSP) is a local initiative aimed at improving nutrition knowledge and healthy lifestyle behaviours among Year 5 and 6 primary school students within the City of Cockburn. The program initiated in 2021, and since its inception, CHSP has worked collaboratively with schools and community partners to deliver tailored, evidence-informed education that supports student wellbeing. Each year, five primary schools within the City of Cockburn are selected to receive free nutrition education through the program.
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Shuhui, the CHSP coordinator and an Accredited Pracitising Dietitian, will be visiting several primary schools from June to deliver the Healthy Schools Program. Nutrition, dietetics and health promotion students will also be offered the opportunity to assist, providing them with practical learning opportunities.
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If you are a parent, educator or carer interested in bringing the CHSP to your primary school, please ask your school to reach out to us.
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The 31st of May marks World No Tobacco Day, with this year’s key focus on ‘unmasking the appeal’ to adolescents and children.
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World No Tobacco Day is a powerful reminder that Tobacco remains as one of the world's leading causes of preventable death. Tabacco kills more than 7 million people each year and contains more than 7,000 chemicals, harming almost every part of your body and increases an individual’s risk to cancer and disease. Smoking not only affects how you look and feel, but your finances and most importantly the people that surround you.
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The ‘unmasking the appeal’ theme of this year’s World No Tobacco Day exposes how the tobacco and nicotine industry continues to reinvent marketing and products to hook new generations, particularly adolescents and children through appealing flavours, colours and trends.
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Quitting is the best action you can take
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My QuitBuddy, is an App created by the Australian Government that helps individuals get and stay smoke-free and vape-free. It provides helpful tips and distractions to overcome cravings whilst understanding impacts smoking and vaping have on health.
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My QuitBuddy App - on the App Store or Google Play
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Financial Burden of Tobacco
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As seen in the infographic, the financial burden of smoking is often overlooked.
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One packet of cigarettes costs the same as a full week of fresh fruit, vegetables and groceries.
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Choosing to quit does not just protect you and your family, it puts money back into your pocket and food on your table.
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Cancer Council WA offer a variety of services, programs, mass media campaigns and information surrounding Tobacco smoking. For more information click the 'More information' below.
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If you find yourself making a detour to grab a quick bite while you're on the go, you're definitely not alone! Highly processed foods are designed to quickly satisfy hunger cravings, making them an easy choice during busy days. However, regularly reaching for these convenient snacks can become both a health concern and an expensive habit over time.
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Choosing simple, nutritious alternatives and planning ahead can help you stay energized, feel fuller for longer, and save money in the long run. These snack box ideas may help you save some time, money and the mental load of deciding what to pack before you leave the house.
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Trail mix snack box
- 1 cup mixed seeds or nuts
- 1 cup popcorn
- 1 cup dried fruit
- 0.5 cup pretzels
- 1 cup wholegrain cereal like Sultana Bran or Weetbix bites
Savory nibble box
- Hummus cups
- Plain cheese cubes - buy a block and cut into smaller pieces
- Unsalted nuts
- Vegetable sticks - cucumber, carrot, celery, capsicum
- Wholegrain crackers (e.g. Vitawheat or Sakata Wholegrain rice crackers)
Healthy Choose-Your-Own-Adventure Muffin
Mix in ingredients of your choice into the muffin base recipe below. These muffins can be individually wrapped in cling wrap and frozen for up to 3 months. They will be ready to eat once they have defrosted for a few hours.
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- Olive oil or canola spray
- 1 cup self-raising flour
- 0.5 cup wholemeal self-raising flour
- 0.25 cup sugar
- 200 g low-fat natural yoghurt
- 2 tbsp canola oil
- 1 egg
- Choice of mix-ins:
- Banana-rama: 2 mashed bananas + 1/4 cup rolled oats
- Coco Jambo: 1 small can crushed pineapple (well drained) + 2-3 tbs dessicated coconut
- Halloween: 3/4 cup grated pumpkin + 1 tbs allspice
- Apple-y ever after: 1 grated apple (skin on) + 1 tsp cinnamon + 1 tsp vanilla essence
- Berry-licious: 1 cup fresh or frozen berries
- Tutti-fruity: 2 tbs chopped dried fruit.
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- Preheat oven to 200°C. Lightly grease a 12-hole muffin tray with oil spray.
- Mix the flours and sugar together in a large bowl.
- In a separate bowl, mix the yoghurt, oil, egg and mix-ins
- Add this wet mixture to the flour and sugar mixture and stir until just combined. Be careful not to over-mix.
- Spoon into muffin tray and bake for 20-25 minutes, until lightly golden and a skewer inserted into the middle comes out clean.
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Note: This mixture will make 24 mini muffins. Smaller muffins will cook quicker so check them after 15 minutes.
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Recipe obtained from Livelighter.
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