The CHANGE Project Newsletter
Be Active, Eat Well, Live Well
Welcome to the April 2017 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 - Kilojoules on the Menu
  • NEW Heart Foundation Walking Groups
  • $5 Seed to Feed Workshop - Toowoomba
  • FREE Family Foodies Workshops - Toowoomba & Clifton
  • Other Community Initiatives
  • Recipe of the Month -

Healthy Living Hero: Kilojoules on the Menu
Good news!  Many takeaway chains in Queensland must now display the energy content (in kilojoules) of food and drinks on their menu, making it easier for everyone to make healthier choices.

Sometimes 8,700kJ per day is used as an approximate figure for the 'average' Australian adult to maintain their weight, but energy requirements will vary depending on an individual's age, weight, height, life stage, gender and level of physical activity.  For an idea of how many kilojoules 'average' people consume and burn in a typical day click here, or you can easily calculate your daily energy requirements here

It's important to remember that all kilojoules are not equal, i.e. it's never a good idea to work out how many kilojoules you need in a day and then use them on your favourite chocolates or biscuits.  We don't just need kilojoules - we also need vitamins, minerals and fibre from a diet rich with fruit, vegetables, wholegrain high fibre breads and cereals, lean meat and protein sources and dairy (or dairy substitutes).  

Hungry for more?  Check out the Eat for Health and Healthier Happier (Eat) sites for loads of healthy eating hints and tips. 

Sources: (Queensland Government Department of Health) (Australian Government Department of Health) (NSW Government) (State of Western Australia)

NEW Heart Foundation Walking Groups
Get together with friends and family and join a new FREE Heart Foundation Walking Group:
  • Walk, Scooter & Play: Family Walking Group, Mondays 5pm, Newtown Park, Holberton St, Toowoomba (meet near the flag pole)
  • USQ Walking Group:  Wednesdays 12pm & Fridays 7:30am, USQ Quad, USQ Toowoomba Campus (West / Baker Sts) 
  • Wilsonton Walkers:  Wednesdays 7am, Heights Community Centre (16 Wine Drive), Wilsonton Heights
To join or find out more about a Heart Foundation Walking group click here
(click on Heart Foundation walking groups)
$5 Seed to Feed Workshop

Check out the next Seed to Feed workshop by Brian Sams to learn about growing fruit and veg from what you may already have, or from what neighbours might share with you!  Workshops cover seed-saving, DIY propagation, creating your own mini-greenhouse and fertilisers. required. 
  • When:  Saturday 22 April 2017, 1:30pm to 4pm
  • Where:  Toowoomba Community Organic Gardens (22A Goggs St, Toowoomba)
  • Cost: $5
Everyone who attends a Seed to Feed workshop during 2016-17 goes into the draw to win a veggie patch boost by Brian Sams!

To book or find out more about Seed to Feed workshops click here
(click on grow your own food workshops)
FREE Family Foodies Workshops

Come along to a free Family Foodies workshop by a nutritionist to learn about healthy eating and developing cooking skills together with your family.  The next Family Foodies workshops will be held:
  • When:  Wednesday 12 April 2017, 9:30am to 10:30am  
  • Where:  Toowoomba City Library (Seminar Rooms, Level 3), Victoria St, Toowoomba  
  • Cost: FREE
These fun and interactive workshops focus on learning about energy needs, food choices, establishing healthy habits and making a healthy snack together.  Everyone who attends receives a free healthy eating booklet and can join the Family Foodies online community to connect with others and access support by the nutritionist after the workshop.

To book or find out more about Family Foodies click here
(click on healthy cooking workshops)

Other Community Initiatives
FREE Kids Yoga Day - 7 April

Kids Yoga Day on Friday 7 April (11am, Queens Park, Toowoomba) is a FREE event for children of all ages. It is to promote mindfulness and wellbeing for children and to promote the positive effects of incorporating Yoga into children's everyday lives. 

To find out more about the FREE Kids Yoga Day click here

Redwood Park Open Day & Nature Journaling - 8 April

As part of National Youth Week 2017, Householders’ Options to Protect the Environment (HOPE) Inc. and Friends of the Escarpment Parks (FEP) Toowoomba are holding an Open Day at Redwood Park, Toowoomba on Saturday, 8 April 2017.
Included in the open day activities are 2 workshops on Nature Journaling, being led by Dr Paula Peeters, an ecologist, artist and writer based in Brisbane.
What is Nature Journaling? It is the process of drawing, writing, or creating a poem or song in response to nature. You get a chance to slow down, take in your beautiful surroundings and create your very own creative nature journal and art piece.
Places are available for 15-20 secondary students at each of the workshops.

For more information about the Redwood Park Open Day click here

Stories in the Park - 11 April

Come and join the next Stories in the Park session on Tuesday 11 April 2017, 9:30am to 10:30pm at Queens Park (Margaret & Lindsay Sts, Toowoomba).  A morning of rhymes, songs and stories for you and your young ones to enjoy.  Suited for ages from birth to 5 years though other ages welcome.  Meet near the Queens Park car park (Arthur & Lindsay Sts).

To find out more about Stories in the Park click here

FREE - 21/22 April On Bell's

What’s happening on Bell Street Mall? Come along and discover one of Toowoomba’s central meeting places as we temporarily transform the area with a New-York style/Melbourne –esq atmosphere. Council’s On Bell’s place making study will see 48-hour “Pop up” activities installed, enabling passers-by to interact with each other and the mall with urban design-focussed activations.

You will have the opportunity to paint planter boxes, learn to play the piano, take some time out with pilates as well as much more. Council is keen to discover what you think of the mall.

Click here for more information about On Bell's and to have your say

Recipe of the Month - Vegetable Paella

  • 1 small brown onion, chopped finely
  • 1 medium red capsicum, chopped finely
  • 1 medium yellow capsicum, chopped finely
  • 2 teaspoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon tumeric
  • 200g button mushrooms, halved
  • 1 2/3 cups brown short-grain rice
  • 4 medium tomatoes, chopped coarsely
  • 2 cups (500ml) salt-reduced vegetable stock
  • 2 cups (500ml) water
  • 200g green beans, trimmed, chopped coarsely
  • 1 cup frozen peas
  • 2 tablespoons coarsely chopped fresh flat-leaf parsley
  • 1 lemon, cut into wedges
  1. Heat a large deep non-stick frying pan, brushed with olive oil over high heat; cook onion and capsicum, stirring, until onion softens.
  2. Add paprika, tumeric and mushrooms; cook, stirring, until mushrooms are tender. Add rice; stir to coat rice in vegetable mixture.
  3. Add tomato and 1 cup of the combined stock and water; cook, stirring, until liquid is absorbed. Add remaining combined stock and water; cook, covered, stirring occasionally, about 1 hour or until liquid is absorbed and rice is tender.
  4. Sprinkle beans and peas over rice. Cook, covered, about 10 minutes or until beans are tender.
  5. Cover paella; stand 5 minutes. Sprinkle paella with parsley; serve with lemon wedges.
Recipe courtesy of Healthier Happier.  Click here for more delicious 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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