The CHANGE Project Newsletter
Be Active, Eat Well, Live Well
Welcome to the October 2016 edition of The CHANGE Project newsletter! In this edition you'll find information about a range of free and low-cost healthy living services across the Toowoomba region, including:
  • Healthy Living Hero:  A Flourishing Mind
  • FREE Mindful Walk & Morning Tea
  • NEW FREE Healthy Habits
  • Outdoor Gym Workout Videos
  • NEW Free & Low Cost Activities
  • Healthy & Active Directory 2016-17
  • Seed to Feed Winner
  • Other Community Initiatives
  • Recipe of the Month

Healthy Living Hero:  A Flourishing Mind

When you think of mental health it's likely that a list of mental illnesses spring to mind, such as anxiety and depression.  Efforts to raise awareness of the importance of looking after your mental health mean most of us are aware of common mental disorders.  And the importance of keeping an eye out for others, as quite often a conversation as simple as asking a friend, co-worker, neighbour or stranger if they're ok can save a life.

There's no doubt that looking out for mental illness is of the upmost importance for keeping a safe and healthy community.  And while you may not be experiencing a mental illness, does that mean you're mentally well, or as mentally well as you could be?  

Research has found there's more to being mentally well than simply the absence of mental illness.  At the other end of the spectrum lies the epitome of mental health - flourishing.  And it turns out there's a lot we can do to foster our mental wellbeing, and to flourish.  Connecting with others, doing enjoyable activities, trying new things and taking care of yourself by being active, eating well and getting enough sleep are all ways to improve mental wellbeing. 

But there's many more.  Check out the Queensland Mental Health Week 100 ways in 100 days campaign for more ideas for creating a positive headspace, and start your journey to discovering your flourishing self. 

FREE Mindful Walk & Morning Tea

Toowoomba Regional Council, in partnership with the Heart Foundation, invites everyone along to attend a FREE Mindful Walk and Morning Tea event at 8:30am this Thursday 20 October at the Botanic Gardens (Campbell St), Queens Park.

Come along to experience meditation in action through mindful walking, which helps you to become more present and connect to what is happening in the here and now, which provides a range of mental and physical health benefits.

The mindful walk will be followed by a free and deliciously healthy social morning tea at Cobb & Co Museum. 

Click here to book or find out more about the Mindful Walk & Morning Tea event
NEW FREE Healthy Habits
Come along to the FREE Healthy Habits launch event on Friday 4 November (9:30am, Seminar Rooms, Toowoomba City Library) to find out more about this exciting new initiative:
  • FREE 4-week online program (starting from 14 November)
  • Health and wellbeing experts at your fingertips
  • Free health check, and emails, blogs, videos and podcasts to meet your health needs
Limited spots available!  To book call 131 872 or online  

If you are unavailable to attend the launch event, but would like to register your interest in being a Healthy Habits course participant, contact Council 131 872 or email  
Outdoor Gym Workout Videos

Outdoor gyms are a great way to get active while enjoying the great outdoors.  New instructional workout videos are now available for the outdoor gyms at East Creek (Kitchener St) and Black Gully parks, with beginner, intermediate and advanced exercise options for each fitness station. 

The instructional workout videos can be viewed online, or by scanning the QR code with your smartphone at each fitness station.

Click here to view the Outdoor Gym Workout Videos or to find an outdoor gym near you
New Free & Low Cost Activities

Looking for ways to add a spring to your step?  Check out the below new activities on offer, which are a few of the (close to) 100 activities available across the region each week:
  • Stretch it Out, $3, Fridays 4pm, Middle Ridge Park
  • Beginners Bootcamp, $3, Mondays 5pm (Queens Park), Wednesdays 4pm (Harristown Park)
  • HIIT Class for Beginners, $3, Saturdays 9am, East Creek Park (near Visitor Information Centre)
  • Turn Back Time (over 55's) Circuit, $5, Thursdays 11am, The Fridge (56 Brook St, Toowoomba)
  • FREE Sunday Strollers Walking Group, Sundays 10am (60 minute walk), Cnr Shop, Cnr Ramsay & Alderley Sts, Toowoomba
To book or find out more about these and other free and low cost activities click here
Healthy & Active Directory 2016-17
Have you heard about the 2016-17 Healthy & Active Directory?  It's jam packed with nearly 100 free and low-cost walking and running groups, group fitness classes, seniors exercise, mum & bub fitness, meditation sessions, yoga and kids activities held across the Toowoomba Region each week.  Plus there's family nutrition classes (during school holidays), fruit and veg workshops, online healthy living courses and more! 

Get your free copy by calling 131 872 or by emailing

Seed to Feed Winner

Congratulations to Kate from Cambooya who was the lucky winner of the very first Brian Sams Veggie Patch Boost!  Kate received a $150 hamper of garden goodies and Brian Sams attending Kate's place at Cambooya to provide expert advice to help her veggie patch thrive. 

Everyone who attends a Seed to Feed workshop (held across the region each year) is in the running to win a Veggie Patch Boost.  Come along to the next Seed to Feed workshop for your chance to win!

To find out more about the Seed to Feed workshops click here
Other Community Initiatives

Community Garden Open Day

Head down to the Toowoomba Community Organic Garden Open Day on Wednesday 26 October, 9:30am to 11:30am and get your hands dirty in the communal gardening area while learning about organic gardening, permaculture, composting, worm farming, growing your own fruit and vegetables, plus much more. 

For more information please visit the Toowoomba community organic garden website or Facebook page.

Bold Adventures

Come on an adventure! Bold Adventures is an exciting way to explore our region’s parks – for young, old and in-between. 

Register now by visiting

The first adventure kicks off on 26 Nov!

Happy & Healthy Ageing Event

What can you do to make your later years happier and healthier?  Come along to a FREE seminar by Dr Greg Hinrichsen Monday 24 October, 9am to 11am (morning tea included) at St Bart's Anglican Church (103 Stenner St, Toowoomba) to explore ways to improve physical and emotional well-being as we age. 

To book or find out more about the Happy & Healthy Ageing Event click here

Youth Connect Skateboarding Workshops & Competitions

Get together with friends and join a skateboarding workshop!  Workshops are being held across the region for young people of all skill levels.  Workshops will finish with a mini comp encouraging participants to show off their skills. 

The next workshops will be held on 6 and 13 November at the Yarraman Skate Park, with the mini comp held on 19 November.

For more information call 131 872 or visit Facebook/YouthConnectTRC.  
Recipe of the Month - Roasted sweet potato, lentil and broccoli salad
Preparation 30 minutes, serves 4

  • 1 kilogram sweet potato (peeled, cut into 2cm dice)
  • 350 gram broccoli (cut into florets)
  • 2 tins brown lentils (rinsed)
  • 1/2 cup low-fat natural yoghurt
  • 1 tablespoon tahini
  1. Preheat oven to 180°C. Line a large baking tray with baking paper. Place sweet potato on tray, spray with oil and season with ground black pepper. Bake for 25 minutes, or until tender.
  2. Meanwhile, blanch broccoli until bright green and tender-crisp. Drain well.
  3. Place sweet potato, broccoli and lentils into a large mixing bowl, season with ground black pepper and stir to combine.
  4. Combine yoghurt and tahini in a small bowl, adding 1–2 tablespoons warm water to thin out consistency if necessary.
  5. Drizzle salad with dressing before serving.
Recipe courtesy of Nutrition Australia.  Click here for more Nutrition Australia recipes

To participate in or find out more about any CHANGE Project activities contact Council on 131 872 or or email
Copyright © 2013 Toowoomba Regional Council, All rights reserved.
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