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Six months after its release, the Government’s Energy Roadmap is beginning to deliver on its promise of more affordable, reliable and sustainable power across Queensland. The plan aims to put downward pressure on electricity prices while strengthening the state’s energy system through continued investment in coal, gas, renewables and storage. It also focuses on unlocking new supply, including exploring gas potential in the Taroom Trough and progressing key infrastructure projects. Treasurer and Energy Minister David Janetzki said the roadmap was already achieving results. “The Roadmap is our plan to deliver new supply in the right places, at the right time, while keeping the lights on and putting downward pressure on prices,” Treasurer Janetzki said. “Power prices in Queensland are set to drop by about 10 per cent next financial year, in contrast with prices soaring under Labor by 19.9 per cent in a single year after the former Government failed to properly maintain power plants.” Since mid-2025, more than a gigawatt of new storage and renewable energy has become operational, with further developments underway. Market interest has also surged, with more than 50 parties engaging in proposals for new gas-fired generation projects. “There’s been overwhelming market interest with more than 50 parties engaged and over 10 gigawatts (GW) of prospective gas-fired generation identified across 17 projects, highlighting Queensland is open for business for new energy investment,” he said. The roadmap also includes initiatives such as the Investor Gateway and North West Energy Fund, designed to attract private investment and support long-term energy security across the state.
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Mackay Base Hospital has become one of three sites across Australia recruiting patients for a clinical trial investigating a potential new drug treatment aimed at improving recovery time following concussion. The clinical trial will assess the safety and effectiveness of an investigational medication designed to treat concussion and potentially support faster recovery for those affected. Mackay Hospital and Health Service (HHS) Senior Staff Specialist (Emergency) and Principal Investigator Dr Sunday Sofola-Orukotan said concussion was a very common condition which could happen to anyone, anywhere, but was more frequently associated with contact sports such as football. “It’s very common with sporting activities and the rate of presentations of head injuries increases during the rugby season,” Dr Sofola-Orukotan said. Trial sub-investigator and Mackay HHS senior medical officer (emergency) Dr Olurotimi Akinola said concussion presentations in the ED could also be the result of falls and trips. “We see it very often in elderly patients,” Dr Akinola said. “That’s why a study like this is important because it gives us the opportunity to investigate whether a new treatment may improve a patient’s recovery outcomes.” “Generally, most patients with concussion recovered within a few days, but some experienced persistent symptoms such as headaches, dizziness and concentration and memory issues,” he said. “We see people with post-concussive syndrome who have had ongoing symptoms for months and it's affecting their livelihood and day-to-day activities,” Dr Akinola said. There are currently no approved pharmaceutical treatments for concussion available in Australia with recovery focused on rest and symptom relief. This clinical trial would investigate the safety and efficacy of a new drug in the treatment of mild traumatic brain injury and trial participants would receive either the investigational drug or placebo alongside standard care. During his training in Nigeria, Dr Sofola-Orukotan had been involved in another clinical trial and collected data for a study into reducing bleeding in traumatic brain injuries. “This study is very similar to what I’ve done before so I see it as an opportunity to bring this type of research to the Mackay region to benefit our patients,” he said. Anyone interested in learning more about the clinical trial can contact the Clinical Trials Unit on 4951 7561 or email mackay-clinical-trials@health.qld.gov.au Mackay Hospital and Health Service (HHS) trial sub-investigator and senior medical officer (emergency) Dr Olurotimi Akinola, clinical trials nurse Alta Neethling and senior staff specialist (emergency) and principal investigator Dr Sunday Sofola-Orukotan. Photo supplied
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A caesarean birth can be planned, unexpected, calm, chaotic, welcomed, or deeply emotional. For many women, it is all of those things at once. Yet while there is often plenty of discussion about the birth itself, far less attention is given to what comes next… recovery. April is C-Section Awareness Month, a timely reminder that caesarean birth is not the “easy option,” nor is recovery something women should simply be expected to push through in silence. A caesarean is major abdominal surgery, performed at the same time a woman becomes a mother or welcomes another child into her family. In the days and weeks afterwards, women are often navigating pain, fatigue, sleep deprivation, feeding demands, changing hormones, and the enormous responsibility of caring for a newborn, all while healing from surgery. Many mums are surprised by how vulnerable they feel. Tasks that once seemed simple, like getting out of bed, laughing, coughing, lifting the baby capsule, or walking through the supermarket, can suddenly feel challenging. Yet because caring for a baby doesn’t pause for recovery, many women push on long before their body feels ready. What often goes unspoken is that healing continues well beyond the first six weeks. While the skin may appear healed relatively quickly, deeper layers of tissue continue to recover for months. The abdominal wall, scar tissue, core muscles, breathing patterns, posture, and pelvic floor can all be affected. Some women notice numbness around the scar, tightness, pulling sensations, back pain, weakness, bladder symptoms, or discomfort when returning to exercise. Others simply feel disconnected from their body, particularly their scar, and unsure where to begin. Scar care is another area many women are never taught about. Once the wound is fully healed and your medical team has cleared you, gentle scar massage can help improve mobility, reduce sensitivity, soften tightness, and support comfort as the tissues recover. Silicone therapy is also widely regarded as a gold-standard treatment for scar management, helping optimise scar healing and appearance. Early guidance can make a significant difference, particularly if the scar feels raised, tethered, numb, sensitive, or uncomfortable. These experiences are common, but they are not something women need to “just put up with.” One of the biggest myths around caesarean recovery is that if the baby is healthy and the scar looks fine, everything must be okay. But recovery is about far more than appearance. It is about how a woman feels in her body, how she moves, how she functions, and how confidently she returns to daily life. This is where support can make a meaningful difference. Pelvic health physiotherapy can help women recover strength, confidence, and comfort after a caesarean birth. That may include gentle core rehabilitation, scar mobility work, breathing retraining, guidance for safe return to exercise, lifting strategies, and addressing pelvic floor symptoms such as leaking, heaviness, or pain. Just as importantly, it can provide reassurance. Many women feel relief simply hearing that what they are experiencing is valid, understandable, and treatable. As a women’s health physiotherapist, I often meet mothers months or even years after their caesarean who say, “I thought this was just how it would be now.” But it doesn’t have to be. If you’ve had a caesarean birth, recently or years ago, and something still doesn’t feel quite right, a check-in with a qualified health professional can be a helpful next step. Your body has been through something significant, and it deserves care. This C-Section Awareness Month, let’s broaden the conversation. A caesarean birth is still birth. Recovery still matters. And mothers deserve more than being told to bounce back. Because healing well isn’t a luxury after birth — it should be the expectation. Text Box 2, Textbox Women's Health Physio Mackay admin@whphysiomackay.com.au 0476 616 324
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A duck walks into a newsagency, approaches the counter and asks the newsagent: “Do you have any corn?” The newsagent says: No, we don’t have corn. There’s a grain store a few doors up the street and they sell corn.” The duck says “okay, thanks” and waddles out. The next day the duck walks into the newsagency, approaches the counter and asks the newsagent: “Do you have any corn?” The newsagent says: “No, as I said yesterday, we don’t sell corn but the grain shop up the road sells it.” The ducks says “okay, thanks” and leaves the shop. The next day the duck waddles into the newsagency and approaches the newsagent and says: “Do you have any corn?” The newsagent is now sick of it. Exasperated, he says: “Look, mate we don’t sell corn! We are a newsagency! We sell cards and newspapers and lotto tickets. We don’t bloody well sell corn! If you want corn, you go to the grain store up the street and get your corn there.” The next day the duck walks into the newsagency. The newsagent sees him and thinks to himself, “right, if this friggin’ duck asks for corn again, I am gonna go off”. The duck waddles up to him and says: “Have you got any corn?” The newsagent is furious and has had enough. Now he’s shouting: “LISTEN MATE. WE DON’T SELL CORN! I’M SICK OF THIS. IF YOU COME INTO MY SHOP AGAIN AND ASK FOR CORN I AM GONNA GRAB YOUR HEAD AND NAIL YOUR STUPID DUCK BILL TO THIS COUNTER! The ducks says, “okay, thanks” and leaves. The next day the duck walks into the newsagency, goes up to the counter and says to the newsagent: “Have you got any nails?” The newsagent shouts in frustration: “No I don’t have any nails!!” The duck says: “Okay, do you have any corn?” Now that is one very annoying duck. In life, I try not to be as annoying as that duck. But there are some annoying things I do that I can’t eradicate. One of them is consistently turning up to photo shoots for a property I am listing. I use the same photographer for every listing and she is very good and knows what is required. Yet I turn up. Not on a two-bedroom unit I do for most houses because, even though I know the photographer is very good, I still need to tell her about the importance of certain features. I need to stress how important the shed is, how vital it is that we show how wide the side access is for buyers needing access for a boat or a caravan. Even if there isn’t a shed, I have to say something. “Listen I know there’s no shed but there is really good side access and look at all the space in the yard to put a shed. If you take a photo from over in that corner of the yard I reckon people will be able to see the side access and also the space that’s available for the shed in one picture.” It must be very annoying for a highly professional photographer who has done it thousands of times. It’s the same inside the house. I say things like: “If you take a photo from this angle in the family room, people will be able to see the lounge, dining and part of the kitchen and get a feel for the space.” Annoying. I know most agents consider attending the photo shoots a waste of time and maybe they’re right. For me, we only get one chance at a first impression and that’s the photos so let’s make sure they’re right. Even though the poor photographer has to turn up to a property and see that stupid duck waiting.
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Mackay Sugar’s Racecourse and Farleigh factories have ceased crushing operations for the 2024 season following significant rainfall across the region, which caused widespread damage to the rail network and disrupted harvesting efforts.
The company confirmed that both sites stopped crushing on Monday, December 23, as repair crews turned their focus to addressing track damage and preparing for a major program of capital and maintenance work planned for the off-season.
The heavy downpours not only left paddocks saturated but also rendered the cane rail network inoperable in several areas, forcing a review of the original end-of-season schedule. Despite the challenging conditions, Mackay Sugar’s Rail Infrastructure team has worked tirelessly on rail repairs and will continue through the holiday period to repair critical track damage.
Wilmar’s Proserpine Mill finished its 2024 season during the week before Christmas, after wet field conditions and “inadequate cane supply” made it difficult to harvest the remaining 3 per cent of the crop.
While Racecourse and Farleigh factories will remain closed, Marian factory was aiming to resume crushing from Friday 27th December, allowing some growers and harvesters the opportunity to continue operations after a brief pause to allow fields to dry out.
Mackay Sugar acknowledged the resilience of its growers and harvesting groups, who have committed to resuming work as soon as conditions permit. The downtime also provides a chance for employees and their families to enjoy a break over Christmas, offering a silver lining amidst the seasonal challenges.
Mackay Sugar expressed gratitude to its staff, growers, and harvesters for their dedication throughout the season and extended wishes for a safe and happy holiday season.
Wilmar said that subject to weather and mill performance, harvesting operations at Plane Creek are currently expected to finish on Thursday 9 January 2025.
Images supplied: Mackay Sugar
Just 30 minutes southwest of Mackay, near Eton, lies the Brightly Sunflowers farm, a beautiful spot that captures the natural charm of our region. The fields of vibrant sunflowers are a striking sight, especially when the landscape is bathed in the soft glow of the evening. A night-time shot of this scene, taken by local photographer Tristan Birch, reveals the distant flicker of a cane fire, adding a warm contrast to the starry sky. Above it all, the Milky Way shines brightly, a reminder of the stunning beauty that surrounds us here in Mackay. It’s a perfect example of the peaceful, simple moments that make this particular part of the world so special!
Photo credit: Tristan Birch
Breaking new ground in underground mining processes, Aquila graduate Sarvesh Singh has taken his expertise to an international stage. His innovative approach to simplifying complex longwall operations has not only enhanced safety and efficiency but also earned global recognition.
Sarvesh has revolutionised detection systems by developing a highly efficient solution to minimise longwall downtime. By harnessing multiple camera streams from the Aquila longwall, his system can automatically detect blockages in real time. Within just one second of identifying an issue, the system triggers automated alerts, addressing operational inefficiencies and mitigating potential safety risks.
This cutting-edge project was Sarvesh’s Business Improvement (BI) initiative, a key component of Anglo American’s second-year graduate program. Each graduate is tasked with developing a project tied to their field of expertise, aiming to drive tangible improvements. Sarvesh’s project not only clinched top honours in the Australian competition but also earned runner-up at Anglo American’s prestigious Global Graduate Business Improvement Symposium last year.
Presenting alongside graduates from across Anglo American’s global operations, Sarvesh demonstrated how innovative thinking and practical application could transform industry challenges into streamlined solutions. His work exemplifies how a focus on business improvement can have far-reaching impacts, enhancing both operational efficiency and workplace safety.
Aquila graduate Sarvesh Singh takes innovation underground, demonstrating his award-winning longwall detection system that earned global recognition at Anglo American’s Graduate Business Improvement Symposium. Photo source: Anglo American
Toyota Australia and BHP have announced a trial of the first-ever Battery Electric HiLux double cab ute prototype.
The trial of the electric HiLux double cab will see it deployed in a range of applications traditionally performed by diesel-powered light vehicles.
Starting in late November, the trial will run for about 12 months, with BHP to provide feedback to Toyota after the conclusion of the trial.
Toyota Australia President and CEO Matthew Callachor said the trial marked an exciting opportunity for both companies and was a significant milestone in the HiLux’s history.
“Toyota has long advocated a multi-pathway approach towards decarbonisation, and when we do something, we want to make sure we do it right,” Mr Callachor said.
“Joining with BHP to help further develop this HiLux BEV prototype is an important step in creating low-emission technologies in the light commercial vehicle space, particularly for use in harsh and demanding mining environments,” he said.
BHP President Australia, Geraldine Slattery, said BHP was thrilled to trial the first-ever Battery Electric HiLux in an environment where safety and reliability are essential.
"Our ambition to electrify our light vehicle fleet and lower greenhouse gas emissions across our operations depends on enabling technology that can only be achieved through collaborations like this, with leading suppliers like Toyota,” Ms Slattery said.
"With around 5,000 light vehicles at our sites across Australia, we look forward to putting the Battery Electric HiLux through its paces and seeing the potential it can bring, not only to reduce diesel use in mining but eventually for all HiLux drivers too," she said.
BHP Group Procurement Officer, Rashpal Bhatti, said the partnership with Toyota was a terrific example of working with major suppliers to achieve better outcomes.
“The path to decarbonising our operations is one we cannot walk alone. To accelerate the development of new technologies, we are collaborating with original equipment manufacturers and stakeholders in the industry,” Mr Bhatti said.
“Our work with Toyota highlights our shared commitment to developing solutions that ultimately make the world a safer and more sustainable place to live and work," he said.
From humble beginnings to industry acclaim, Viking Mechanical has celebrated ten years of excellence in Mackay, powered by passion, innovation, and a family-driven ethos.
Founder Darrin Keates reflected on the journey with pride, recounting the milestone that put the company in gear. “Winning the Mackay Airport tender in 2015 was the spark that launched Viking Mechanical into the spotlight. It helped establish our brand and set us on the road to where we are today,” he said.
The win inspired Darrin and his wife, Nikki, to take a bold step forward. “We decided to expand into the automotive market, putting customer service and growth at the heart of everything we do,” Darrin explained. This leap of faith saw Viking Mechanical move from a single-bay shed to a state-of-the-art facility, paving the way for broader services, including eco-friendly maintenance solutions.
Their ambition didn’t stop at Mackay. By 2017, the team had opened a diesel repair workshop locally, followed by another in Brisbane in 2019. Recognition came swiftly, with Viking Mechanical becoming Mackay’s Approved IVECO Service Centre in 2019 and an Approved Jaguar Land Rover Service Centre in 2022.
“Our journey has always been about building trust and loyalty with our clients,” Darrin said.
“We’re incredibly grateful for the community’s support, which has allowed us to evolve into the business we are today.”
The company’s success is also a family affair, with Melissa and Shane, Darrin and Nikki’s children, stepping into key roles.
“Involving the family in our operations was one of the smartest decisions we made—it’s been integral to our success,” Darrin shared.
As industry champions, Viking Mechanical invests in the future, offering apprenticeships to young people and actively encouraging women to join the male-dominated automotive field.
“The industry is on the cusp of its most exciting era in 100 years, with advancements like electric, hybrid, and autonomous vehicles. It’s a great time to inspire the next generation to jump in,” Darrin said.
Even the challenges of the COVID-19 era couldn’t slow them down. “Our team’s positivity and resilience during such an unpredictable time kept us on track and reinforced just how strong we are together,” Darrin said. A nomination for the Community Achievement Award – Ricoh Customer Service Award further cemented their reputation for excellence.
Looking ahead, Viking Mechanical is steering confidently into the future. With over 80 years of combined expertise, they’re committed to staying ahead of evolving technology and delivering unparalleled service.
“We’re constantly investing in our tools, training, and people to ensure we can meet the demands of tomorrow while staying true to our values,” Darrin concluded.
Ten years down the road, Viking Mechanical’s journey is far from over—their story is one of family, innovation, and a community they’re proud to serve.
At Mackay Ears, we’ve proudly served our community since opening our doors in January 2023. In just a short time, we’ve built a strong reputation for delivering trusted ear care services, successfully treating over 3,000 clients aged 3 to 95. As the only locally owned and operated ear clinic in the Mackay region, we are deeply committed to supporting our local and surrounding communities.
Why We Started
We established Mackay Ears to address a clear and pressing need for specialised ear care. Our clinic is 100% focused on ear health, offering a safe and trustworthy solution for issues like earwax build-up and chronic blockages. Unlike quick-fix providers, we take the time to educate our clients on how to maintain their ear health at home.
It’s been heartening to become a favourite among coal mining families and farming communities. Chances are, if you mention “Mackay Ears,” someone you know has already benefited from our care.
Our Expertise and Personal Connection
Our founder, Kim van de Wetering, brings over 25 years of nursing experience to the clinic. But this is more than just a profession for us—it’s personal. Thirty years ago, Kim lost her hearing during pregnancy due to otosclerosis, a condition that affects 1 in 10 Australian women.
“Living with hearing aids has given me a unique insight into the frustrations our clients face,” says Kim.
“Helping people regain their hearing or alleviate discomfort is incredibly fulfilling. We understand because we’ve been there.”
Why Choose Us
• Safe & Effective Care: Using advanced microsuction technology.
• Personalised Service: Delivered with empathy and expertise.
• Local Commitment: Proudly serving Mackay and the Isaac region.
We’re not just here to help you hear better today; we’re here to ensure your long-term ear health. Thank you for trusting Mackay Ears—your ears are in safe hands.
As the new year rolls in, it's the perfect time to shake up your fitness routine with some fresh and exciting exercise trends. If your New Year’s resolution is to get fitter or just add a little fun to your workouts, these trending activities are just what you need to add a little extra spark to your fitness journey…
Dance Cardio – Say goodbye to boring treadmill sessions! Dance cardio combines energetic music with fun choreography to give you a full-body workout. Whether you're busting a move to hip-hop, Latin, or even TikTok-inspired routines, dance cardio is the perfect way to let loose and burn calories while having a blast.
Hybrid Yoga – Why choose between strength and flexibility when you can have both? Hybrid yoga blends traditional poses with strength-training exercises like weights or resistance bands. The result? A unique workout that increases flexibility while toning muscles and improving balance.
HIIT with a Twist – High-Intensity Interval Training (HIIT) is still going strong, but 2025 will see some fun variations. Think outdoor obstacle courses, trampoline fitness, or even boxing with a partner! These high-energy workouts get your heart pumping and keep things exciting, ensuring you stick to your new or already-existing goals.
Recovery Workouts – Sometimes, it's not all about breaking a sweat. Recovery-focused workouts like foam rolling, stretching, and mindful walking are gaining momentum as essential parts of a well-rounded fitness routine.
Spice up your mundane workout routine and make 2025 the year you embrace fitness and fun!
This year is YOUR year - it’s time to choose: One day or Day ONE?
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As Queensland faces a heatwave, it is essential to take steps to protect yourself and others from heat-related illnesses. When temperatures soar, the body works to cool itself through sweating, but sometimes this is not enough. Symptoms like dizziness, headaches, nausea, or vomiting could indicate heat stress, which can become dangerous and, in some cases, even life-threatening.
Here are practical ways to stay safe during extreme heat:
• Hydrate regularly: Aim to drink 2 to 3 litres of water daily at consistent intervals, even if you do not feel thirsty.
• Check on loved ones: Regularly reach out to older adults, young children, and pregnant women to ensure they are coping with the heat.
• Avoid strenuous activity: Limit heavy exercise or outdoor chores to cooler parts of the day, such as early morning or late evening.
• Seek cool spaces: Use air-conditioned areas or find shaded, well-ventilated spots to rest and cool down.
• Practice sun safety: Wear a wide-brimmed hat, sunglasses, long-sleeved light clothing, and sunscreen. Avoid direct sunlight between 10 am and 3 pm.
If you or someone near you begins to feel unwell due to the heat, seek help immediately. For advice, contact 13 HEALTH (13 43 25 84) or your doctor. In an emergency, call Triple Zero (000) without delay.
Protecting yourself and others during a heatwave is crucial. Stay vigilant, stay hydrated, and take proactive steps to ensure everyone’s safety.
Find a cozy corner, grab your favourite notebook, brew your go-to beverage, and let the words flow! Journaling is one of the simplest yet most powerful ways to enhance mental clarity and emotional well-being.
By putting pen to paper, you can reduce stress, gain insights into your emotions, and sharpen your focus on what truly matters. Writing has a unique ability to soothe the soul, declutter the mind, and help you organise your thoughts while reflecting on your personal goals.
Over time, journaling becomes a valuable tool for understanding your feelings and staying grounded. It also provides a safe space to express emotions and explore personal growth, helping you reconnect with yourself and the little things that bring joy.
Not sure where to begin? Here are some journal prompts to spark your creativity:
• What are three things you're grateful for today?
• What do you hope to accomplish this year, and how will you achieve it?
• What challenges did you face last year, and what did you learn from them?
• How can you show more kindness to yourself and others this year?
• What are your current priorities, and why?
• Reflect on a moment when you felt at peace. What lessons can you take from that experience?
Make journaling part of your routine this year. Start small, let your thoughts flow, and discover the endless benefits that await. With each entry, you'll feel more centred, focused, and ready to embrace whatever 2025 brings.
“Your journal will stand as a chronicle of your growth, your hopes, your fears, your dreams, your ambitions, your sorrows, your serendipities.” — Kathleen Adams
For many, 2024 was a year of reflection, growth, and valuable lessons. But in 2025? It's time to flourish, thrive, and achieve! Say goodbye to the habits that held you back and welcome a fresh start. This year, we’re laying the foundation for success with easy morning rituals tailored for busy dads, exhausted mums, and young adults balancing it all.
Get ready to “live your best life” with these simple, no-fuss habits that you can incorporate into your routine:
• Wake Up Early: Give yourself a little extra time to ease into the day without the rush - your future self will thank you!
• Hydrate: A glass of water first thing hydrates your body and gets your metabolism going - plus, it's a quick pick-me-up.
• Practice Gratitude: Take a minute to reflect on one thing you're grateful for. It's a small step that shifts your mindset to positivity and sets a peaceful tone.
• Stretch or Exercise: A quick stretch or a short walk gets your blood flowing and releases those feel-good endorphins.
• Eat a Nourishing Breakfast: Think protein, fruits, and whole grains - fuel that gives you lasting energy.
• Set an Intention: What's one thing you want to accomplish today? Focus on that goal to stay on track.
By making these simple changes, you’re not just setting the tone for your day - you’re also setting yourself up for a mentally healthy, positive 2025.
Afterall…small changes make a big difference!
Enjoy delicious food at a quacking good price with Goosies Sport & Recreation Club’s mouth-watering dinner specials – perfect for the whole family to enjoy. Whether you're craving seafood, a hearty lasagne, or a classic chicken dish, these fantastic deals under $20 won’t disappoint!
Option 1: Crumbed prawn cutlets, served with perfectly seasoned chips and a fresh salad for $16.50 (members) or $19.50 (non-members).
Option 2: Beef lasagne, paired with crispy chips and a side salad for just $15 (members) or $18 (non-members).
Option 3: Southern fried chicken tenders basket, served with golden chips and a creamy ranch dipping sauce, priced at $15.50 (members) or $18.50 (non-members).
Goosies is the perfect place to gather, unwind, and enjoy a top-notch dining experience.
Bring your friends, family, or even your entire neighbourhood to relax in a welcoming atmosphere, savour exceptional food, and take advantage of great value as you kick off 2025.
So which dish will you choose?
Book your table or visit Goosies Sport & Recreation Club today and make your evening one to remember!
Celebrate the start of the new year with these refreshing and health-conscious drinks that will keep the festive spirit alive while setting the tone for a fresh, vibrant year ahead…
Mocktail Magic – Tropical Fizz
Kick off 2025 with a burst of flavour and festive cheer. This non-alcoholic mocktail brings the tropical vibes straight to your glass, perfect for welcoming a year full of valuable lessons and blessings!
Ingredients:
1 cup pineapple juice
1/2 cup coconut water
1/2 cup sparkling water
1 tbsp lime juice
Fresh mint leaves
Ice cubes
Instructions:
• In a shaker, combine the pineapple juice, coconut water, lime juice, and ice cubes. Shake well to chill and mix.
• Strain into a glass filled with ice.
• Top with sparkling water for a fizzy, refreshing finish.
• Garnish with fresh mint leaves for a pop of colour and added aroma.
This tropical mocktail is not only refreshing but also a fun way to stay festive and hydrated as you welcome 2025 with friends and family - it’s a great way to celebrate the start of a new year while keeping things light and energising.
Detox Sips for January – Green Revitaliser Smoothie
After the indulgence of the holidays, start January with an all-in-one smoothie that cleanses, refreshes, and recharges your body. This Green Revitaliser is packed with nutrients to help you feel rejuvenated as you embrace the fresh start of a new year…
Ingredients:
1/2 cup spinach
1/2 banana
1/2 apple, cored and sliced
1/2 cucumber, peeled
1/2 lemon (juice)
1 cup water or coconut water
Ice cubes
Instructions:
• Add the spinach, banana, apple, cucumber, and lemon juice to a blender.
• Pour in water or coconut water and blend until smooth.
• Add ice cubes and blend again for a chilled, refreshing texture.
Cleanse your body with fresh ingredients that support your all your health goals for the new year. Packed with vitamins and antioxidants, it’s the ideal drink to help you feel revitalised and ready to take on all the opportunities that 2025 will bring.
Happy sipping!
Move over kale; there’s a new superfood in town. Seaweed, the nutrient-packed gift from the ocean, is set to steal the spotlight in 2025, not just for its health benefits but also for its role in sustainable living.
Packed with essential vitamins, minerals like iodine, and gut-friendly fibre, seaweed supports metabolism, boosts immunity, and promotes healthy digestion. Its natural umami flavour makes it a versatile ingredient, while its sustainability credentials—growing without fresh water or fertilisers—have earned it a place in eco-conscious kitchens worldwide.
So, how do you bring this oceanic powerhouse to your plate?
1. Sprinkle it On: Dried seaweed flakes are a simple way to add a nutritional punch to salads, soups, or even popcorn. Think of them as a salty, flavourful alternative to traditional seasonings.
2. Swap Your Wraps: Replace tortillas or bread with nori sheets for a healthy, low-carb alternative. Use them to wrap veggies, rice, or protein for quick, delicious sushi-style rolls.
3. Boost Your Broth: Kombu, a type of seaweed, is a key ingredient in Japanese dashi broth. Add it to soups and stews to enhance flavour and infuse your meals with nutrients.
4. Snack Smarter: Seaweed snacks, available in crispy, seasoned sheets, are perfect for a light yet satisfying nibble.
5. Supercharge Smoothies: Spirulina, a blue-green algae, is a close cousin to seaweed and can be blended into smoothies for a protein-rich, antioxidant-packed boost.
Whether you’re seeking a health upgrade or an eco-friendly food choice, seaweed is the superfood that ticks all the boxes. Dive in and make your diet a little greener—and a lot more delicious!
Grilled Chicken Salad with Avocado
Ingredients:
• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp dried oregano or mixed herbs
• 4 cups mixed salad greens (such as spinach, arugula, and lettuce)
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced (optional)
• 2 tbsp lemon juice
• 1 tbsp olive oil (for dressing)
• 1 tsp Dijon mustard (optional)
• Salt and pepper, to taste
Instructions:
1. Grill the chicken: Preheat your grill or grill pan over medium heat. Drizzle the chicken breasts with olive oil and season with salt, pepper, and oregano. Grill the chicken for 6-7 minutes on each side, until fully cooked and internal temperature reaches 165°F (75°C). Allow the chicken to rest for a few minutes before slicing.
2. Prepare the salad: While the chicken is grilling, prepare the salad. In a large bowl, combine the mixed greens, sliced avocado, cherry tomatoes, and red onion.
3. Make the dressing: In a small bowl, whisk together lemon juice, olive oil, Dijon mustard (if using), salt, and pepper.
4. Assemble the salad: Slice the grilled chicken into strips and add it to the salad. Drizzle with the dressing and toss gently to combine.
5. Serve: Serve immediately, or refrigerate the salad for later. This salad can also be made in advance for meal prep.
Enjoy a grilled chicken salad with avocado that’s nutrient-packed, high-protein and full of healthy fats from the avocado and olive oil. It’s simple to prepare and ideal for sticking to New Year’s resolutions without compromising on flavour!
Picnic Perfection
Fruit & Nut Energy Bites
Ingredients:
• 1 cup mixed dried fruits (such as cranberries, apricots, or raisins)
• 1 cup mixed nuts (almonds, walnuts, or cashews)
• 1/4 cup sunflower seeds or chia seeds
• 2 tbsp honey (or maple syrup)
• 1/2 tsp vanilla extract (optional)
• 1/4 tsp cinnamon (optional)
Instructions:
1. Prepare the ingredients: Finely chop the dried fruits and nuts to ensure the mixture binds together well.
2. Combine the dry ingredients: In a large mixing bowl, combine the chopped dried fruits, nuts, seeds, and cinnamon (if using).
3. Add the wet ingredients: Drizzle honey and vanilla extract into the bowl, mixing everything together until well coated and sticky.
4. Form the energy bites: Use your hands to roll the mixture into bite-sized balls, about 1 inch in diameter. If the mixture is too sticky, dampen your hands slightly to make rolling easier.
5. Chill: Place the energy bites on a baking sheet or plate lined with parchment paper, and refrigerate for at least 30 minutes to firm up.
6. Serve: Enjoy these energy bites as a quick snack on the go. Store in an airtight container in the fridge for up to one week.
Why it's perfect: These no-bake energy bites are packed with healthy fats, fibre, and natural sweetness, making a perfect portable snack for picnics or a quick energy boost!
As the back-to-school season approaches, parents everywhere are gearing up for the challenge of juggling school supplies, schedules, and the emotional rollercoaster that comes with it. Whether your child is starting kindy or heading into their final year of secondary school, preparation is key to a smooth transition. Here are practical tips to ensure a successful start to the new school year, no matter the grade.
For Kindy Kids: Building a Positive Foundation
1. Create a Routine Early
Kindergarten is a big adjustment, so ease the transition by reintroducing school-like routines at home in the weeks leading up to the first day. Start setting earlier bedtimes and wake-up routines to help your child acclimatise to the new schedule. You can also practise the morning routine—getting dressed, eating breakfast, and packing bags—so there are fewer surprises on the first day.
2. Talk About School with Positivity
Excitement often helps ease first-day jitters. Speak positively about school and emphasise the fun activities they'll experience, from making new friends to learning exciting things.
3. Get Organised
Kindergarten supplies are typically straightforward—think pencils, crayons, and a backpack. Involve your child in choosing supplies so they feel excited about their school gear. Don’t forget a labelled lunchbox and water bottle to help them feel independent.
Primary School: Establishing Good Habits
1. Stay on Top of Homework
At this stage, children are introduced to the concept of homework. It’s a good idea to set up a consistent time and quiet place for homework every day. Encourage them to take ownership of their assignments, but offer help when needed. Positive reinforcement for completing tasks can go a long way in developing a solid work ethic.
2. Involve Them in Organising
As your child’s responsibilities grow, so do the organisational skills they need. Help them set up a homework station at home and involve them in creating a calendar to track school events, assignments, and extracurricular activities. A clear routine for packing school bags the night before will also reduce morning chaos.
3. Communicate with Teachers
Primary school teachers are an invaluable resource. Make sure to attend parent-teacher nights, and if possible, connect with them regularly to stay informed about your child's progress.
Secondary School: Fostering Independence and Responsibility
1. Discuss Expectations Early
Secondary school comes with increased academic pressure, and it’s essential to set clear expectations with your teenager about their academic and personal responsibilities. Encourage independence in managing their time and schoolwork. Create a shared family calendar to keep track of deadlines, extracurricular activities, and social events.
2. Promote Healthy Habits
A balanced diet, regular exercise, and plenty of sleep are just as important for secondary students as they are for younger children. Encourage your teenager to establish a routine that includes healthy meals, enough rest, and time to unwind from school stress.
3. Help Them Stay Organised
At this stage, students will be balancing multiple subjects and assignments. Equip them with organisational tools, such as planners or digital apps, to help them stay on top of deadlines. Help them break larger projects into manageable steps to avoid procrastination.
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