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.

‍

As the school year swings back into action, the lunchbox becomes your secret weapon for fuelling little minds and bodies. But let’s face it, packing a balanced, creative, and waste-free lunch every day can feel like a Herculean task. Here’s a guide to making lunch prep not just manageable, but fun and rewarding.
1. Freeze Your Way to Freshness
Cut fruits like grapes, berries, and melon into bite-sized pieces, then freeze them for a chilly treat that doubles as an ice pack. Frozen sandwiches are also a game-changer—just assemble the night before, pop them in the freezer, and they’ll defrost by lunchtime, staying perfectly fresh.
2. Think Outside the Sandwich
Wraps, mini quiches, or pasta salads are great alternatives to the classic sandwich. Use cookie cutters to create fun shapes with bread, cheese, or fruit. Add a dip like hummus or yoghurt for an interactive eating experience.

3. Bento Box Brilliance
Invest in a good bento box. With separate compartments, you can pack a variety of foods without worrying about flavours mixing. Think veggie sticks, crackers, cheese cubes, and a handful of trail mix. The visual appeal encourages kids to eat every bite.

4. Leftovers, the Unsung Hero
Dinner leftovers often make excellent lunches. A slice of homemade pizza, a container of stir-fried rice, or some roasted veggies can be just as exciting the next day.

5. DIY Snack Packs
Skip pre-packaged snacks and make your own. Divide popcorn, pretzels, or dried fruit into reusable containers for healthier, eco-friendly options.
6. Personal Touches
Slip in a note, a joke, or a simple "I love you" on a napkin. A little surprise can brighten your child’s day and make lunchtime special.

With these hacks, lunchtime can be an enjoyable, stress-free part of your back-to-school routine. Who knows? Your kids might even look forward to what’s in their lunchbox tomorrow!

‍

For Christmas, Cheeky Little Monkeys kindly donated gifts to the Mackay Hospital Foundation, surprising young patients with toys as well as a visit from Santa. The joyful event brought smiles to many children throughout the hospital.

Thanks to generous donations, the gifts were truly appreciated, spreading immense joy to all involved. Cheeky Little Monkeys expressed their gratitude to the Mackay Hospital Foundation for the opportunity to be part of such a meaningful experience.

‍

Cheeky Little Monkeys staff. Photo source: Cheeky Little Monkeys Play Centre Mackay

‍

Mackay West State School hosted a successful Disability Action Day, engaging students in a range of awareness activities. Students participated in Auslan lessons, sensory exercises, and used aided language boards to better understand the challenges faced by those with physical disabilities. A highlight of the day was said to be the scooterboard basketball event during first break, with Rob Kidd from 4MK joining the fun.

The school also welcomed special guests, including Mayor Greg Williamson, Alex Dalbo, and Cath Lalor, School Supervisor for Mackay. A heartfelt thank you was extended to Anna Duncan, Kylie Moore, Vicki Hatfield, and the Auslan teachers who led the lessons, as well as to Mrs. Dolzan and the Diverse Learning team for their tireless efforts in organising the event. Their dedication and teamwork made the Disability Action Day a memorable and impactful experience for everyone involved.

‍

Mackay West State School students participated in a successful Disability Action Day. Photo source: West Mackay State School

‍

Mackay Central State School captains Isabelle and Kieran had the honour of judging the best Christmas decorations at the Mackay Regional Office. Assisting School Supervisor Cath Lalor, they thoughtfully assessed each display, showcasing exceptional leadership and decision-making skills. Their efforts received high praise from staff, and the students thoroughly enjoyed the festive experience. This opportunity highlighted the captains’ dedication and enthusiasm, reflecting the values of Mackay Central State School during the holiday season.

Mackay Central Students got to judge the best Christmas decorations at the Mackay Regional Office. Photo source: Mackay Central State School

‍

Last year, Joseph Richardson and CJ had the unique opportunity to participate in Exercise First Look: Indigenous Youth Placement at Simpson Barracks in Melbourne.
This flagship program, run by the Army, provided Indigenous students from across Australia a firsthand glimpse into the life of a soldier. Over five days, participants aged 15 to 18 immersed themselves in Army routines and activities, offering a comprehensive introduction to military life.
Designed to inspire and inform, Exercise First Look allowed students to experience the camaraderie, discipline, and skills that come with being part of the Army. It was more than just a work experience—it was a chance to explore future possibilities in a supportive and structured environment.
Congratulations to Joseph and CJ for embracing this incredible opportunity and representing their community with pride!

‍

Joseph Richardson and CJ ready to embark on their journey, heading to Melbourne for Exercise First Look: Indigenous Youth Placement last year. Photo source: Pioneer SHS

‍

Mackay State High School students Adison Byrd and Oren Byrd recently represented their school and community with distinction at the Australian All Schools Championships in Brisbane.

Adison, a Year 9 student, achieved an impressive personal best of 20cm in the Triple Jump, securing 6th place, while his brother Oren, also in Year 9, earned 8th place in Long Jump with a commendable performance.

The talented siblings made both their school and peers incredibly proud at the 2024 Australian All Schools Championships.

‍

Adison Byrd and Oren Byrd. Photo source: Mackay SHS

‍

Whitsunday Anglican School congratulated its 2024 school dux, Dylan Itzstein, who has excelled from kindergarten through to year 12.

Dylan achieved an outstanding 99.85 ATAR and a QCAA Certificate of Academic Commendation for attaining ‘As’ in all six subjects (Specialist Mathematics, Physics, Mathematical Methods, Literature, Engineering, and Chemistry).

Dylan has an impressive background in many cocurricular pursuits outside of school in The Arts including dance: ballet, tap, jazz, contemporary, acro and musical theatre, and drama and performance speaking.

Practicing ballet since he was just 4 years of age, Dylan has achieved astonishing results in theatrical performance, drama, speech and drama, and dance. His recent achievements include the Theatrical Performing Arts Shield (Public Performance Exam), for receiving the highest mark in the music theatre exam nationwide, whilst also clinching an Award for Most Entertaining Performer.

In 2024, he received major awards at every dance competition he attended, including Beyond The Encore, Bundaberg Festival of Dance, Follow Your Dreams, Gladstone Eisteddfod, Mackay Festival of Dance and Mackay Eisteddfod.  At the regional Mackay Eisteddfod 2024, Dylan impressed adjudicators, receiving five major awards for Dance and three major awards for Speech and Drama.

Cementing his status as a rising star on the stage, Dylan has also achieved an Honours Plus (scores greater than 95%) on the CSTD Grade 8 Modern Jazz Exam and Grade 9 in Jazz. He is a finalist and recipient of a Senior Encouragement Award – Asian Classical Ballet Grand Prix in 2024.

His recent on-stage performances include the lead role of ‘Kai’ in BCYB’s ballet production “The Snow Queen” in Brisbane, a lead role in RB Corp’s contemporary dance production of “Shadow Works”, a lead in Contemporary Company Z’s production of “Unearthed” and many other local and State productions.

The 2023 Whitsunday Anglican School “A Midsummer Night’s Dream” saw Dylan take on the role of Lysander and his overall performance was spectacular, earning him accolades from his wider school community.

Dylan’s next adventure is to embark on a Gap year, working on cruise ships and performing. He has been accepted into a dual degree Bachelor of Engineering and Computer Science at University of Queensland.

A representative from Whitsunday Anglican School said “Congratulations Dylan, the world is your stage!”

Dylan’s achievements include:
   • Prize for Engineering, awarded to the top student within the subject area
   • Prize for Specialist Mathematics, awarded to the top student within the subject area
   • Full Colours Academic, for his outstanding success and participation in academic performance
   • Honorary Colours Cultural, for his outstanding success and participation in cultural performance
   • Maxima Cum Laude Award – achieving a Cum Laude Award for every semester since Year 7.
   • Service Award, for his significant service to the School and wider community.

Contributed by Lauren Brooks

Whitsunday Anglican School’s 2024 school dux, Dylan Itzstein, achieved a 99.85 ATAR, excelled in academics, arts, and service, and is set to embark on a performing arts gap year before pursuing a dual degree at UQ. Photo source: Whitsunday Anglican School

At the heart of sport is the community, and at the heart of the community is now Club Whitsunday. Club Whitsunday, a brand-new sporting facility, bar and restaurant is set to change the whole experience of sport in the region.
As Queensland's first true greenfield club in 25 years, Club Whitsundays will serve as a vibrant hub for the sporting community and beyond. It will offer a welcoming space for families and locals to come together, enjoy delicious meals, drinks, and entertainment, including pokies, TAB and a dedicated kids' club. In addition, all proceeds from the club will be reinvested into the community, helping sports and recreation grow.
‍

Representatives coming together from different codes to celebrate the upcoming opening of Club Whitsunday. Photo credit: Rachael Smith and Ruth Puddefoot

New Sports Club Opening Soon For Community

After 10 years of planning and development, Club Whitsunday is set to open its doors on January 20, with memberships available from January 13.
The club will offer a full hospitality experience, including a vibrant sports bar, a bistro focused on high-quality steak and seafood, regional specialties, and a commitment to a farm-to-table approach.
Additional amenities include a kids' club and live music, creating a welcoming environment for all ages.
The venue will officially launch with a soft opening on Monday 20th January, followed by a major Australia Day weekend celebration that will feature live music and a variety of sports and activities.
Club Whitsunday is backed by five founding members—AFL, Touch Football, Netball, Soccer, and Rugby Union—along with a new affiliate member, Cricket, adding to its diverse sporting offerings.
Justin Butler, President of Club Whitsunday, discussed how the club’s broad range of activities will appeal to a variety of visitors:
“All year round, the sports venue will be full of people and different games going on, including hosting visiting clubs.”
“It’s a full hospitality offering and open seven days a week!
“Whether you’re down here because your kids are playing sport or not, everyone is welcome.”
The club's facilities are also designed to host more events and activities, such as supervised movie nights for kids and additional kids' club programming, ensuring there's something for the whole family to enjoy.
The original vision for Club Whitsunday was to attract major sporting events, and today, the club’s upgraded facilities reflect that goal. With state-of-the-art amenities, the venue is now capable of hosting larger games and bringing bigger teams to the region, making it the first of its kind in the State in 25 years.
Tim Oberg, President of the Whitsunday Sportspark, explained how Club Whitsunday’s introduction is a game-changer for the entire location:
“I can tell you from traveling around and going to different carnivals and different sports all over Central North Queensland, that this would be the number one venue for junior sport, particularly Junior rugby, outside of Southeast Queensland.”
“To have a venue, a brand-new venue, right on the doorstep of all the sports, is going to be amazing.”
“The sport will promote the venue, and the venue will promote the sports alongside supporting the sports financially and this should be a game changer for everything, and it will completely change the way that we finance the sports and fundraise.”
“To have the resources to create more opportunities for the kids is amazing, that’s what it’s all about.”
The venue is expected to benefit thousands of players and their families across multiple sports. The new facility is seen as a game-changer for local sports funding and development. Congratulations to all involved.

‍

Representatives enjoying a beer at the brand-new Club Whitsunday
Three Directors of Club Whitsunday, Justin Butler, Tim Langford and Craig Spence
Photo credit: Rachael Smith and Ruth Puddefoot

‍

Hi Everyone and welcome to 2025!

I am actually writing this on New Year’s Eve but by the time you read this note it will already be 2025.

The fireworks will have zipped into the sky casting their glittery glow to the delight of every audience across the world. Millions of champagne corks will have been popped, warm embraces shared and the jubilance of a saying a fond farewell to 2024 will be complete.

In fact, by now, the hangovers will likely have subsided, the party poppers cleared away and a fresh New Year will have emerged, one full of hope, promise and of course . . . expectation.

I’m not sure about the rest of you but my 2024 was fabulous – probably one of the best years of my life actually.

I got married and had all my family together for the first time in years.

Professionally, it was an amazing year too. We launched a new newspaper, hosted a night with the Premier and I even said goodbye to my fear of public speaking!

But now that it is 2025 (well almost!), I have to confess I feel a bit nervous.

What if this year is not as good as the last? What if my life suddenly crumbles? What if . . .?

But today I have decided to let that trickle of doubt and the worry subside.

Instead, I am focused on being fulfilled on the inside, even without the glamour and allure of external happiness.

I will concentrate on nurturing that safe, stable and unshakable happiness within, and let the rest unfold as it will.

As we head into a brand-new year, I wish you and your family a positive, fulfilling and healthy 2025, a year that brings you joy both inside and out.

Rach

“Feel the fear and do it anyway” (Susan Jeffers)

‍

The Whitsundays has been hit hard by major flooding caused by three converging weather systems over the Christmas period, with heavy rainfall causing widespread disruption. Road closures and the shutdown of Proserpine Airport, which cancelled all flights for 24 hours, caused hundreds of people to be stranded and ruined many Christmas travel plans.
Motorists also found themselves cut-off as floodwaters inundated the Bruce Highway, the primary route linking Mackay, Proserpine, Bowen, and Townsville. Although the Department of Main Roads reopened the highway after 48 hours, local leaders warn that any long-term repairs may not address the underlying issues.
“The Bruce Highway was already riddled with potholes and I am very concerned what long term effect this flood will have on the key route to North Queensland,” Member for Dawson, Andrew Willcox said.
“This just highlights what I’ve been banging on about for quite some time. Funding from the Federal Government needs to be restored to 80:20 arrangement and injected into areas of the Bruce such as Mackay through to Townsville, to lift the safety standard plus flood mitigate known sections that cut with any sort of rainfall.”
Mayor Ry Collins also emphasised the critical need for infrastructure investment, pointing out that the region is essentially an island, with both the southern and northern parts of the Bruce Highway cut off.
He also flagged concerns about reckless driving through floodwaters that puts others at risk.
“Emergency services were putting their lives on the line trying to save drivers that have been swept off the road at Lethebrook.” he said.
Mayor Ry Collins also criticised the disparity in infrastructure development between regional areas and major cities.
“It is beggars belief that we can devise and build multibillion dollar tunnels and transit systems in Brisbane, Sydney or Melbourne in a couple of years, start work on a duplicated pacific highway all in much quicker timeframes than the 10+ years we’ve been advocating to fix and flood proof this road,” he asserted.
The flooding has also devastated the local cane industry, with Canegrowers still assessing the damage. Some expect the impact to stretch into the 2025 season.
In response, both state and federal representatives are pushing for greater support. Mr Willcox has launched a petition, Back Our Bruce, Back Our People, calling for increased investment in the highway. Member for Whitsunday Amanda Camm has voiced her support, urging residents to back the initiative.
"We need to Back the Bruce and a government that values our region!" she wrote on social media.
As floodwaters recede for now, authorities are urging residents to stay cautious. Mayor Collins reminded the public, “Please take care on the roads, and remember: if it’s flooded, forget it. It's not worth the risk. Stay informed through the council’s disaster dashboard for updates.”

‍

Mayor Ry Collins captured this incredible image of the floodwaters beginning to come across the highway near Proserpine
Underlying damage: The potholes will impact the quality of the road network for some time
Farmers are only just starting to evaluate crop damage and the flooding could impact the 2025 season

‍

Jamie Otene continued to honour her family’s wonderful and heartwarming tradition of supporting those in need during the festive season each year through the establishment of her own Christmas appeal.
“My family has always donated to giving trees growing up, and I wanted to try and reach more people and make sure the people in our community were looked after,” Jamie explained.
Jamie reached out to one of her managers at Red Cat Adventures and proposed the idea of introducing a toy drive based within the Whitsunday region.
“Jules was very excited and encouraging so I called up the Neighbourhood Centre to find out what they needed and when, and we are so happy with how it turned out we are hoping to make it an annual event,” added Jamie.
With the hope of spreading joy and Christmas cheer across the region, Jamie’s initiative has raised more than $400 to purchase gifts for families who often go without the community.

‍

A wonderful selection of toys were dropped off to the Whitsunday Neighbourhood Centre just before Christmas

‍

A group of concerned residents from Hamilton Avenue and Scarlet Gum Crescent in Cannonvale have expressed outrage over the recent removal of a 1.46-hectare old forest nature strip. The land was allegedly cleared without adequate consultation, leaving residents frustrated and worried about the environmental and social consequences.
Actioned prior to the recent rainfall season in December of 2024, some residents are concerned the removal of the trees and vegetation will cause environmental damage, including potential silting and eutrophication of sea grass and mangrove ecosystems in the surrounding marine park.
They assert that the old forest had been scientifically established to hold nearly double the amount of carbon compared to the regenerated forest, further raising concerns about the loss of this vital carbon sink. Additionally, the land had also been home to a variety of local fauna, including goannas, koalas, bandicoots, and various bird species.
Residents of adjacent properties claim they were not notified about the land's sale or the planned removal of the nature strip. Many were under the impression that the area was designated as a wildlife reserve in previous town plans, and they purchased their homes for the privacy and tranquillity the forest provided.
Adding to the concerns, several residents have noted issues with erosion, stormwater runoff, and potential flooding caused by the land clearing. Stormwater drains from Hamilton Avenue flow directly into the newly cleared lots, which could lead to future drainage and erosion problems for both the new lot owners and surrounding properties. Residents on Scarlet Gum Crescent have reported soil accumulating on the roads since the works began, with no visible efforts to manage erosion or mitigate runoff.
Residents are calling on the Whitsunday Regional Council for answers - requesting clarification on the sale price, who approved the sale, and how many lots are set to be developed.
In response to the matter, Neil McGaffin, Director Regional Strategy and Planning for Whitsunday Regional Council stated the site was in fact residential zoned land and development had been approved over 10 years ago. 
“The subdivision was recently released by the developer so that is why the clearing has only recently happened,” he said.
“Final number of lots in the subdivision are less than what was originally expected.”

‍

The beautiful nature strip before it was developed
The nature strip as it looks now
Photos supplied

‍

The Queensland Police Service (QPS) is urging parents to take extra caution if they have gifted e-scooters this Christmas, as the number of lives lost involving these devices has more than doubled in the last year.
As of 18 December 2024, eight lives have been lost on Personal Mobility Devices (PMDs), such as e-scooters and e-skateboards, compared to two lives lost in 2023.
The growing use of PMDs, especially in regional areas like the Whitsundays where they are relied on as a mode of transport, has caused community concern due to dangerous operation which can result in serious injuries and sometimes, tragically, death.
Police are committed to enforcement and engagement activities to ensure the safe use of these devices, with more than 1,700 infringements issued to date this year for failing to wear a helmet whilst riding a PMD and over 183 infringements for speeding.
QPS Road Policing Group Acting Inspector Gareth Bosley said that police are noticing the increase of devastating incidents involving PMDs.
“E-scooters may seem like a great gift to put under the Christmas tree, but they come with significant risks, especially for younger and less experienced users,” Acting Inspector Bosley said.
“It’s essential parents and carers consider the legalities of e-scooters, as these cannot be operated by a person under 16 years-of-age without adult supervision, while those under 12 years of age are not legally allowed to operate them at all”.
“If you are gifted a PMD this Christmas, make sure the receiver understands the rules they have to adhere to, otherwise they’ll be seeing police this summer”.
“Safety must always come first.”
For those who do choose to ride PMDs, police stress the importance of: – Wearing appropriate safety gear, including helmets. – Riding responsibly and operating within the road rules. – Being vigilant and cautious, particularly around roads and pedestrians.

‍