The CHANGE Project Newsletter
Be Active, Eat Well, Live Well
Welcome to the January 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:  5 Science-Backed Ways to Keep Any New Year's Resolution
  • FREE Family Foodies workshops
  • New Free & Low-Cost Activities
  • Other Community Initiatives
  • Recipe of the Month 

Healthy Living Hero:  5 Science-Backed Ways to Keep Any New Year's Resolution

Did the strike of midnight on December 31 get you thinking about the new year ahead?  For many, the beginning of a new year feels like a reset button, offering the chance to reflect and focus on goals to achieve this year.  Often we set goals that are too big, vague or numerous, and end up breaking them.  But never fear, science is here, with some foolproof ways to making and achieving your goals this year:     

1:  Pick one (and only one) goal –  Ever wondered why it’s easy to say no to the donut at breakfast, but not so easy to say no to the bag of chips while watching TV that afternoon?  It’s because we only get so much self-regulation each day, and it gets depleted when used.  Focus on one goal, on one thing you want to change for the year, and you’ll increase your chances of keeping that resolution
2.  Make it specific and challenging – Once you’ve picked a goal, make sure it’s not too easy.  While it’s nice to have an easy win and tick something off the resolution list, setting the goal-bar too low isn’t motivating.  Pick something challenging, specific, and ideally, something you can measure your progress against.  Like aiming to add 5 serves of veg into your daily diet, joining a social gardening group twice a week, or adding a 10-minute meditation session into each day.
3.  Break it into smaller, short-term goals – Your goal will seem a lot easier when you take something big (like participating in 30 minutes of physical activity every day) and break it into more manageable chunks (like starting with adding 10 minutes of physical activity into your day a few days a week, and increasing this over time).  This will also help you keep tabs on your progress, which will add to your motivation mojo.
4.  Prime your environment – People and things around you influence how you act.  If you want to be more active, surround yourself with active people (check out The CHANGE Project for activities near you).  You also need to surround yourself with the right things – cues to remind you of your goal.  For example, to increase your physical activity, you could change your computer password to ‘MoveMeMore2017’.
5.  Add accountability – Your less likely to quit on a friend than yourself.  Have people around you that keep you honest, like a walking buddy.

With science on your side, you can be confident that 2017 will totally be the year you keep you New Year's resolution!
FREE Family Foodies Workshops

Looking for something fun to do with the kids over the school holidays?  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 workshop will be held in Oakey, 10am to 11am, Friday 20 January 2017, at the Oakey Community Centre (Campbell St).
These fun and interactive workshops focus on learning about energy needs, food choices, establishing healthy habits and making fruit kebabs 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)

New Free & Low-Cost Activities

Get together with friends and family and have a go at a new free or low-cost CHANGE Project activity near you:
  • FREE Meditation class, Thursdays 7pm, 59 Brook St, Toowoomba
  • STR8T Edge Crew (Kids & Teens Fitness), Mondays 4pm, Civic Square, Toowoomba
  • $5 Meditation, Thursdays 10am, 18 Hillside St, Newtown
  • $5 Mind & Body Energiser, Thursdays 10:30am, 18 Hillside St, Newtown
To book or find out more about these and other free and low-cost activities click here
Other Community Initiatives

Bold Adventures

We love our parks and open spaces and invite you to join us on our Bold Adventure Summer Challenge. There are 26 parks across our beautiful region with fun filled challenges. Complete some or all of them, it’s up to you. The more you complete though, the more opportunities to win fabulous prizes! 

To register or find out more about Bold Adventures click here

Recipe of the Month - Mango & BBQ Chicken Rice Paper Rolls

Preparation 15 minutes, serves 4 (side-serves)

  • 16 rice paper wrappers
  • 2 cos lettuce leaves, shredded
  • 50g snow pea sprouts
  • 1 medium carrot, peeled, grated
  • 1 Lebanese cucumber, cut into short, thin sticks
  • 1/4 red cabbage, finely shredded
  • 1 1/2 cups barbecued chicken, shredded
  • 1 mango, peeled, cut into short strips
  • 60g unsalted roasted cashews, chopped
Dipping sauce:
  • 1/3 cup sweet chilli sauce
  • 1 lime, juiced
  1. Make dipping sauce: Combine sweet chilli sauce and lime juice in a bowl. Set aside.
  2. Arrange all the vegetables and meat in bowls or plates ready to select from.
  3. Fill a shallow dish with warm-hot water. Dip 1 rice paper wrapper into water at a time until softened. Place on paper towel on a plate. Pat dry with a second paper towel.
  4. Place lettuce along 1 edge of rice paper. Top with sprouts, carrot, cucumber, cabbage, chicken, mango and cashews.
  5. Fold in edges and roll up to enclose filling. Cover with a damp tea towel. Repeat with remaining ingredients.
  6. Cut rolls in half. Serve with dipping sauce.
Recipe courtesy of Healthier Happier (Qld Government).  For more Healthier Happier recipes click here

To find out more about The CHANGE Project contact Council by calling 131 872 or visit or email
Copyright © 2013 Toowoomba Regional Council, All rights reserved.
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