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TOWN Clubs of Victoria
Post Office Box 402
Mitcham VIC 3132
Phone 03 9874 3033
Fax: 03 9873 3938
Email townaustralia@townaustralia.com.au
Website: townclubs.com.au
Facebook.com/takeoffweightnaturally
Around Town
Take Off Weight Naturally
Around Town
townclubs.com.au
Take Off Weight Naturally Meeting Locations
Central Victoria
Castlemaine
Maryborough
Maryborough–
Highland
Wattle City
East Central Victoria
Alexandra
Kilmore
Mansfield
New Crossing
Yea
Geelong and
Bellarine Peninsula
Bay City
Bellarine
Chilwell
Cloverdale
Colac
Drysdale
Gateway
Geelong
Grovedale
Lara
Manifold
Newcomb
Newtown
Pegasus
Pioneer
Rosewall
Teesdale
The Springs
Torqauy
Gippsland
Brandy Creek
Drouin
Lakes Entrance
Moe-Newborough
Paynesville
Sale
Tarago
Traralgon
Warragul
North East Victoria
Wodonga
North Central
Victoria
Beechworth
Cobram Baroonga
Echuca
Lockington & District
Rich River
Rochester
Sherbourne
Yarra-Mul
Northern Victoria
and NSW
Balranald
Barham Koondrook
Cohuna
Kerang
Mallee
Murray
Swan Hill
Western Victoria
Ararat
Ballarat
Goldfields
Grampians
Hamilton
Heywood
Portland
Stawell
Warrnambool
Greater Melbourne East
Blackburn
Brushy Park
Croydon
Dandenong
Doncaster
Eastern Heights
Emerald
Ferntree Gully
Glen Waverley
Knox
Manningham
Maroondah
Monbulk (Day)
Monbulk (Night)
Narre Warren
Nunawading
Oban Heights
Rosemont
Rowville
Scoresby
The Gully
Upper Yarra
Autumn Edition
Greater Melbourne North
Gisborne
Glenroy
Jacksons Creek
Macleod
Maribyrnong
Mill Park
Niddrie
Sunbury
West Brunswick
Wheatsheaf
Greater Melbourne South
Aspendale
Chelsea
Dromana
Hastings
Kananook
Mornington
Moorabbin
Phillip Island
Rosebud
Tootgarook
Greater Melbourne West
Altona
Delahey
Melton
Werribee
Wyndham
The Key Dietary Patterns for Long Term Health
Colac’s Citizen of the Year
Dr Tim Crowe
Welcome to Beechworth T.O.W.N. Club
Recipes
Club news
RECOGNITION NIGHTS—2015
Kate Swann & Kristina Mamrot
Authors and Psychologists
Time for Changes
Guest Speaker—Maggie Wilde
Download your copy of Around TOWN from www.townclubs.com.au
20
Take Off Weight Naturally
Issue 22
March 2015
Download your copy of Around Town from townclubs.com.au
In this Issue...
News from Head Office…. 2
Chairperson Greeting …. 3
Calendar …. 4
C.E.O. Report …. 4
Colac T.O.W.N. Club Knox T.O.W.N. Club. 5
If You want to Change You Need to Make
Changes—Kate Swann…. 6–7
Recognition Nights 2015 ……...8
Divisions for Recognition Nights 2015 …. 9
Kale versus Spinach …. 10
Strategic Plan 2015 …. 10 -11
Premiers Active April …… 11
Phillip Island T.O.W.N. Club ……..12
Nunawading T.OW.N. Club ……. 12
Recipes ……… 13
The Key Dietary Elements for Long Term
Health Dr Tim Crowe …. 14
Group Therapy Training Days ….. 15
Guest Speaker—Maggie Wilde ….. 15
Best Snacks for Weight Loss …. 16
10 Tips to Improve Your Eating Habits …. 17
Pledge Competition ……...18
Low Fat Apple and Cinnamon Muffins …. 19
TOWN Australia
CEO: Julianne Humm
Chairperson: Marianne Wilson
Deputy Chairperson: Helen Ford
Treasurer: Paula Batty
Secretary: Margaret Haywood
Registrar: Jennifer Wootton
Board Member: Debbie Hayes
Board Member: Jan Goring
Board Member: Pam Mulholland
Board Member: Stacey Oracz
Website: townclubs.com.au
Low Fat Apple and Cinnamon Muffins
These muffins are really moist and lovely.
They have the perfect level of sweetness and
luscious chunks of apple. These low fat Apple
and Cinnamon Muffins have only 3g of fat per
100g, but are as good, if not better, than
regular muffins. A great treat to bring along
as a plate for upcoming Club Recognition
celebrations.
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FOR SALE:
TAKE OFF WEIGHT NATURALLY
T.O.W.N.
Key Rings and Wrist Bands
$ 2.00 each
GREAT GIFT IDEA FOR MEMBERS
Facebook.com/takeoffweightnaturally
ABN 59 242 616 765
2
INC No: A0040800S
TakeOff
OffWeight
WeightNaturally
Naturally
Take
2 Granny Smith Apples, peeled and chopped
1 cup plain flour
1 tsp baking powder
½ cup Castor Sugar
2 eggs
½ cup natural low fat yoghurt
2 heaped tbsp. Extra Light Spread (we used Devondale)
1 teaspoon vanilla Essence or vanilla paste
1 tablespoon water
Sprinkle ground cinnamon
 1 tsp brown sugar
Peel, Core and Dice the apple into large chunks. Place in a saucepan with
water and cinnamon and simmer for approx. 10 mins until softened but not
mush. Take off heat and set aside to cool down.
Preheat oven to 180C and layout 8 muffin patties inside a muffin tin.
In a mixer beat margarine and caster sugar for 5 mins. Add vanilla and beat
a further minute.
Add eggs, one at a time on slowest speed. Don't worry if looks like it is curdled, its ok. Once eggs incorporated, add the yoghurt.
In a bowl sift the flour, baking powder. Add flour to batter 1/3 at a time either by hand with a wooden spoon or mixture on lowest speed until well
combined.
Now with a wooden spoon carefully add the apple mixture, folding into the
batter carefully as you don't want to break up the apples.
Place mixture into patty pans and bake for 20-25 mins depending on oven,
check with skewer in the middle that nothing comes out when pierced.
Find us on Facebook
Have you liked us on Facebook yet?
Website: townclubs.com.au
19
DOES THE T.O.W.N. PLEDGE NEED CHANGING?
HAVE YOUR SAY.
MARIANNE WILSON—CHAIRPERSON
GREETINGS
LET US KNOW WHAT YOU THINK.
IF YOU THINK OUR PLEDGE REQUIRES AN UPDATE THEN, SEND IN YOUR OWN “PLEDGES”.
Current Club Pledge
I am an intelligent person
I will control my emotions and not let my emotions control me.
Every time I am tempted to use food to satisfy my frustrated desires,
Build up my ego or dull my senses,
I will remember
Even though I overeat in private,
My excess weight is there for all the world to see.
All entries will be reviewed and judged at Central Council meeting in July 2015. All entries
will be in the running to win an Alere Pebble, valued at $79.00 plus postage
The Alere Pebble™ is an all-day activity tracker that motivates people to be
active anytime, anywhere. A discreet, easy-to-use device, the Alere Pebble™ clips to an individual’s shoe, blending seamlessly into daily life. It motivates people to make smart decisions to be more active, such as taking the stairs instead of the lift or parking further away
from buildings. By rewarding people for these healthy decisions, the Alere Pebble™ helps
everyone take the small steps that add up to a more active and healthy lifestyle. For more
information go to www.alerepebble.com.au
All entries need to be received at Head Office by 31st May 2015.
The Pledge is being reviewed as part of the Strategic Plan 2013 – 2018. The
Pledge originally belonged to another group. Modifications have been
made by T.O.W.N.
Any changes to the Pledge would need to be voted on at the
T.O.W.N. Australia AGM.
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Take Off Weight Naturally
Greetings fellow TOWNERS,
I What a busy time of year for T.O.W.N. Clubs.
I am sure that Club committees are gearing up for the end of the T.O.W.N. year, this
can present quite a large workload for some of our committee members and the
Board certainly appreciates the efforts that are made to complete the requirements in
a timely fashion.
If any Clubs have difficulty in completing the end of year paperwork, please ask for
help. You can contact your Zone team members for advice and assistance or make
contact with the office staff who are always willing to assist individual Clubs.
The Board has had a busy few months reviewing and updating all of the Policies and
guidelines that frame the way TOWN operates.
Whilst this has been at times an onerous task, it was a necessary task and I thank
Julianne and the Board members for all their hard work in ensuring that the
organization will continue to meet the needs of the membership now and in the
future.
All Clubs will receive the Policies shortly, please take the time to read and familiarize
yourselves with the contents. These will be distributed to all Clubs in display folders
that have been kindly donated by Werribee Officeworks.
I hope that all clubs are advertising our Recognition Nights that will take place on May
30th and June 13th. What fantastic nights these are. I urge all TOWN members to try
and attend Recognition Night; I always find them to be a fantastic source of
motivation and inspiration.
I look forward to catching up with as many of our members as possible at Recognition
Night.
Marianne Wilson
Chairperson
T.O.W.N. Clubs of Victoria
If you have any articles, tips,
quotes, etc., you would like in
the next newsletter, please
send them in to Head Office
Website: townclubs.com.au
3
CEO Report
Dates for your diary
April 2015
3 April—6 April 2015 -Easter
Head Office Closed
Annual Weight Returns due to
Head Office
8 April 2015
May 2015
TOWN Australia Board Meeting
4 May 2015
Recognition Night Div 1, 2 & 3
31 May 2015
June 2015
Recognition Night Div 4, 5 & 6
13 June 2015
TOWN Australia Board Meeting
29 June 2015
Zone Meetings
15 June—26 June 2015
July 2015
Central Council Meeting
4 July 2015
TOWN Australia Board
Meeting—27 July 2015
What a busy time of the year it is here in Head
Office. This year it has been decided that the auditing of the end of year weight returns will be done
“in house”, with the enhancements to the Weight
recording program and efficiency of all Clubs Weight
Recorders and Committees, making this, hopefully,
an achievable situation. Recognition Night planning
is well underway with the venue, the bands, the
flowers, the trophies and awards all organised and
ordered. I love Recognition Nights—the glitz, the
outfits, the capes, the awards, the dancing, the
laughter and fun times, - all be it a very busy night
for myself. It is wonderful to see and acknowledge
the outstanding achievements of T.O.W.N. members
and Clubs who have achieved incredible results.
Many policies have been reviewed, updated and
implemented this year, and will be circulated to all
Clubs in the near future. T.O.W.N.’s following on
Facebook continues to grow, with 655 likes to date.
I continue to try to motivate and inspire our
followers by posting quotes on a daily basis. The
website continues to attract new members, which
has been shown recently by the calls received here
at Head Office, and Clubs informing me of new
members joining through the website. It is in
T.O.W.N.’s projected works that the website be updated and revamped, but budgetary constraints
hinder this at the current time—hoping that a grant
may be able to be applied for to assist with this. The
search continues for a suitable premises for
T.O.W.N.’s Head Office.
Welcome to our new T.O.W.N. Club—Beechworth
T.O.W.N. Club.
Julianne Humm C.E.O.
4
Good luck to all Clubs and members for a successful end
to the T.O.W.N. Weight Year and I look forward to seeing
many of you at the upcoming Recognition Nights.
Take Off Weight Naturally
10 tips to improve your eating habits
1. START A FOOD DIARY Writing down what you’re eating and drinking will help you
see any problem areas.
2. DITCH DIETING A diet has a start and an end date, which means it’s not sustainable
long-term. Instead, try a one-change-at-a-time approach. For example, try swapping a
food you eat often to a healthier version (such as using reduced-fat milk instead of
regular milk), cooking one new healthy recipe each week, or keeping week nights
alcohol-free.
3. EAT FRUIT AND VEGETABLES Add one more piece of fruit and one more serve of
vegetables to your day. Build up to the recommended two pieces of fruit and five
serves of vegetables (around three cups) every day.
4. WAKE UP TO BREAKFAST EVERYDAY Breakfast eaters are more likely to maintain a
healthy weight and less likely to re-gain lost weight. For a breakfast that will keep you
feeling fuller for longer, include a source of protein (such as a boiled egg or baked
beans) and a low glycaemic index choice (like wholegrain toast or low-fat yoghurt)
with breakfast.
5. SHRINK PORTION SIZES Doing this at every meal is a sure-fire way to lower your
energy (or kilojoule) intake. Fill half your plate with vegetables or salad, a quarter with
lean meat, chicken or fish, and a quarter with carbohydrate-rich foods (like pasta, rice,
potato or bread). Try using smaller plates and bowls. Using a plate 25 per cent smaller,
means you’ll be eating 25 per cent less food!
6. TAKE CARE WITH TAKEAWAYS Healthy options on the run include a lean meat and
salad wrap, grilled fish with salad (or a grilled fish and salad burger), or tomato-based
pasta dishes (such as with a Napolitano sauce). If buying take-away, opt for the smaller serve size, and stick to a glass of water on the side!
7. SWITCH TO HEALTHIER DRINKS Water and low-fat varieties of milk are the best
choices. Swapping a soft drink for water will save 694kJ. Have a glass, bottle or jug of
water close by at all times.
8. GET MOVING Catch-up with a friend for a walk instead of over a coffee, or take the
steps at work instead of the lift. Work up to being active for at least 30 to 60 minutes
each day. Make a plan at the start of the week for when you’ll fit in your exercise.
9. BE ‘TREAT-WISE’ If buying treats, choose smaller serve sizes and have these in the
house less often. Plan when you will have a treat – say once a week if you’re looking to
lose weight. Really enjoy your treat when you have it –eat it slowly savour the flavour!
10. MODERATE YOUR ALCOHOL INTAKE If you drink alcohol, aim for at least two
alcohol-free days each week, and keep the amounts you drink in check. A glass of wine
will take 15 minutes of walking to burn off, and a pre-mixed drink around three times
as long! If drinking, try a wine spritzer (wine diluted with plain mineral water) or a light
beer, or ask for smaller glasses when drinking.
Website: townclubs.com.au
17
Best Snacks for Weight Loss
To snack or not to snack? That is the question. Choosing the right snacks to help
you reach your weight loss goal can be tricky. As a dietitian, I know that snacks
can be a massive calorie trap, so here are some top tips on choosing the best
snacks to stave off hunger and keep your goals in check!
Choosing the wrong snack can make or break a healthy diet and can be the
difference between whether or not you reach your weight loss goals.
Snacking keeps you going between meals and can give you energy, stop your
stomach from rumbling and fuel your body after workouts.
9 Tips for Choosing Smart Snacks
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Keep some healthy fresh food options like fruits and vegetables on hand
so you don’t get caught reaching for the not-so-great snacks.
Leave the house armed with healthy snacks in your bag. Nuts packed into
portion-controlled containers are a great idea.
Have fresh fruit on display (like a fruit bowl on the kitchen bench) so you
are more likely to eat that instead of raiding the pantry for chocolate
when you are craving something sweet.
Be prepared. Plan your snacks based off food groups. Aim for a variety of
snacks that are dairy, fruit, protein or vegetable based.
Choose snacks high in protein that will help to keep you fuller for longer.
Try a small tub of natural yoghurt topped with fresh berries or reduced fat
cheese with some crackers.
Air-popped popcorn is a great snack choice. A little goes a long way, 5
cups of air-popped popcorn (about 40g) is less than 150 calories.
Leftover vegies can be perfect snack choices. Use up leftover celery and
carrot by cutting into batons and dipping in natural yoghurt or hummus.
Step away from the snack and confectionary aisle in the supermarket. Instead head for the fruit and vegetable section.
Exercise your willpower and say no to the biscuits, bars, chocolates and
chips that may be offered your way. They won’t do you any favours.
Try these tips if you find yourself reaching for not-sohealthy snacks. You could also try keeping a food diary
and looking for some trends. Perhaps you are always
hungry mid-morning? Are you eating to put off tasks like
cleaning? Are you snacking a lot after dinner while bored
and watching TV?
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Take Off Weight Naturally
Colac T.O.W.N. Club
Members of Colac T.O.W.N. Club are proud to have Colac’s Citizen of the Year as
part of their group. Denise Green received her award at the Australian Day
ceremony this year. A former nurse she contributed to Colac organisations including
the City’s Infant Welfare centre, Winifred Nance Kindergarten, Trinity College, St
Mary’s Parish council and she also was a founding member, chairperson and deputy
chairperson of Colac’s Road Safety council and helped revitalise the Colac Botanic
Gardens alongside other Friends of the Gardens members. Denise said her award
belonged to everyone whom she has worked with over the years. We are thrilled for
her.
Daisy Russell—Colac T.O.W.N. Club
Denise Green
KNOX T.O.W.N. CLUB—CHARM BRACELETS
Knox T.O.W.N. Club Leader Jenelle , has bought silver charm bracelets for a
small cost each. Members can buy them for the wholesale price. Members are
awarded charms instead of buttons, and Jenelle puts them on the bracelet. It
was so nice at a recent committee meeting to see all the committee members
with their bracelets on. It can also be put onto the felt and the charms
attached. Just a nice alternative to buttons if members want a change.
facebook.com/takeoffweightnaturally
5
If You Want to Change, You Need to Make Changes
By Kate Swann
If you want to change, you need to make
changes.
GROUP THERAPY TRAINING DAYS—2015
The Group Therapy Training Days are open to all T.O.W.N. Club members –
all committee and general members welcome. The aim of this day is to inspire, educate and motivate Club’s Group Therapy sessions. These session
will be facilitated by Helen Ford, Board member.
Ferntree Gully:
There. I’ve said it. But it’s not rocket science.
And you don’t need a psychology degree to understand it.
If you want to make changes in your life, you’re going to need to change something.
We talk about this little, yet vital, concept all the time with our clients in therapy.
Whether they want to lose weight, manage their stress better, or feel happier, at
some stage they’re going to need to make some changes in their lives.
Because if you don’t change anything, nothing will change.
Another gem.
One of the instructors at the gym was chatting to me while I was trying to focus on
my breathing, activating the right muscles, and making sure I wasn’t going to fall
over. It was tough actually, because it’s the curse of the therapist to listen carefully
and make eye contact when someone’s talking to you.
So I was getting pretty wobbly.
Which earned me a lecture about setting my abs for stability and focusing on what I
was doing.
Sigh . . .
Anyway, the instructor, Dave, is terrific with health and fitness pointers.
(He suggested once I have a strong coffee before I go for a run for more energy. Have
I mentioned that Dave’s my hero? I’ve been trying to get him to tell me I need to eat
more chocolate – but he’s being annoyingly stubborn.)
And this one really resonated with me:
Just take one thing out of your diet.
He was talking about how his clients find it nigh on impossible to maintain a diet, and
6
Take Off Weight Naturally
Saturday, 18th April 2015
10.00am—1.00pm
Cost:
$10.00 per Club
Kilmore:
Saturday, 2nd May 2015
10.00am—1.00pm
Cost:
$15.00 per Club
We are investigating the possibility for a Group Therapy Training Day to be held in
the Geelong area.
GUEST SPEAKER—MAGGIE WILDE
Maggie is an international award winning author, therapist, speaker and workshop
presenter who has volunteered to come and talk to T.O.W.N. members about:
“Train your Brain to Change your Body”
Maggie has written a book called
“Unzip the Fat suit Using your Mind”
Maggie will talk about:
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How to stop emotional eating and food cravings.
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How to lose weight easily.
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How to stop your inner critic and to build body confidence.
Nunawading T.O.W.N. Club:
Wednesday, 25 March 2015
7.00pm—8.30pm
Contact Margaret:
9894 4942
marghaywood@ozemail.com.au
Ferntree Gully T.O.W.N. Club: Wednesday, 15 April 2015
7.15pm—8.30pm
Contact Helen:
0419 376 821
helenmford@hotmail.com
For any further information please contact the above Club Leaders or Head Office.
Website: townclubs.com.au
15
The key dietary patterns
for long-term health
Tim Crowe January 23, 2015
One of the largest ever scientific reviews looking at associations between food and beverages and the risk of diet-related disease has
reinforced the fundamental nutrition keys to
good health.
Diet plays a big part in health. As the typical western diet moved to more overly refined and
energy dense foods, rates of obesity and type 2 diabetes mirrored this change. Among all the
competing voices on what foods and nutrients are best and worst for our health, there is
some common ground that all camps can agree on. The need to eat more minimally processed plant-based foods, and less processed foods high in sugar is one such theme.
Taking a step back from the recent trend to demonise particular foods and nutrients as the
cause of all of our health ills, a major scientific review has taken things back to basics to reinforce where the best health gains are to be found with diet.
A no small undertaking, the review looked at the diet and chronic disease links from 304
meta-analyses and systematic reviews published in the last 63 years. Type 2 diabetes, overweight and obesity, cancer and cardiovascular disease together accounted for most of the
chronic disease links found.
As for dietary patterns, the findings showed that plant-based foods were more protective
against the risk of developing chronic disease compared to animal-based foods. Amongst
plant foods, grain-based foods seemed to have a small edge over fruits and vegetables. So
much for the anti-grain sentiment that is popular at the moment.
For animal-based foods, dairy products overall were considered neutral on health and fish
was considered protective. Red and processed meats were linked to a higher disease risk.
For tea lovers, the research confirmed this popular drink as being the most protective
against disease risk. On the other end of the spectrum, to no one’s surprise, soft drinks had
few redeeming health benefits.
What it all means
The findings from this major review are close to a carbon copy of existing dietary guidelines
that have changed little over decades. Eat more plant-based foods than animal foods,
choose wholegrains over refined grains, limit red and processed meat and choose other beverages in preference to soft drink. Such recommendations may not get media attention, or
help sell books in numbers like the latest fad diet, but they are the cornerstone of long-term
health.
Dr Tim Crowe—Thinking Nutrition —Reproduced with permission
14
Take Off Weight Naturally
therefore they put weight back on when they finish or break the diet (this man
speaks my language!) So he tells them to just take one thing out of their diet, and
focus solely on that.
The idea is, that eventually you won’t crave the removed food, and because it’s only
one thing, it’s not too difficult to maintain.
One of the girls piped up with, “That’s a great idea. I could remove sugar.”
Dave looked a bit stunned. “Well you could,” he agreed. “But the idea is you take
out one KIND of food, not a whole food group. So if you eat lollies, and chocolate
and liquorice, just take out the liquorice, but keep eating the other sweets.”
We both thought that sounded sensible.
“But,” he warned, “it’s important not to eat more of the lollies and chocolate to
make up for the missing liquorice. The idea is to change what you’re doing to create
change.”
Bummer. She was plotting how she could eat more chocolate, and I was seriously
considering adding liquorice to my regular eating choices.
See how our minds work when it comes to forbidden foods? But that’s another
story.
“Try it,” Dave suggested before he wandered off with the vacuum cleaner. (I did tell
you he’s my hero, didn’t I?)
So my gym pal decided to cut out liquorice.
And I decided to cut out one of those coffees I have each day (which I just love, and
let me tell you, it hasn’t been easy.)
What will you cut out of your diet?
Kate and Kristina run the psychology practice PS Counselling in Melbourne.
They are also authors of Do You Really Want To Lose Weight?
www.PSCounselling.com.au
Kate Swann and Kristina Mamrot—Psychologists and Authors Reproduced with permission
Website: townclubs.com.au
7
RECOGNITION NIGHTS 2015
30th May 2015 and 13th June 2015
Where: Melrose Receptions—Melbourne
Cnr Melrose and Carrick Drives
Tullamarine
Come and enjoy a fantastic night
celebrating all members achievements.
COST: $70.00
How is a “Rock Group”
related to a T.O.W.N. Club?
Four course meal, drinks and entertainment
END OF YEAR WEIGHT RETURNS
The end of the T.O.W.N. Weight Year is nearly here. After your Clubs last weigh-in in
March 2015 you will need to complete your Annual Returns.
All End of Year Weight Returns are due in at Head Office by Wednesday, 8th April 2015.
Could all Weight Recorders please carefully read all instructions that were sent from
Head Office on 4th March 2015. If there are any queries or problems, do not hesitate
to contact either Head Office or the Board Weight Registrar, Jennifer Wootton on
0408553678 or jwootton@bigpond.net.au
Good luck to all Clubs , and looking forward to seeing many Clubs and members at the
Recognition Nights.
8
Take Off Weight Naturally
AUTUMN TOMATO AND VEGETABLE SOUP
1 tbs olive oil
1 brown onion, chopped
2 garlic cloves, crushed
1 celery stalk, chopped
1 large zucchini, sliced
80g baby spinach
1 litre salt reduced chicken stock
575g jar Napolitano pasta sauce
1 cup dried small shell pasta
1/2 cup frozen peas
1 large red capsicum, chopped
Shaved parmesan cheese to serve
Heat oil in large saucepan over medium high heat. Add onion, garlic and celery.
Cook, stirring, for 3-5 minutes or until onion is softened, Add zucchini and
capsicum. Cook, stirring occasionally for 4-5 minutes or until vegetables start to
soften.
Add stock, pasta sauce and 2 cups cold water, Cover and bring to the boil. Reduce
heat to low. Simmer for 10 minutes or until vegetables are just tender, Add pasta
and peas. Simmer, uncovered for about 10 minutes until pasta is cooked. Stir in
spinach. Serve topped with parmesan.
Makes 6 servings. Energy per serve—1455kJ Sat fat—1.70g Fat Total—9.90g
Having a great time!
CHOCOLATE SPREAD MADE FROM CHICKPEAS
FUN RECIPE!
Who doesn’t love Nutella? An alternative that is quick and
easy, and contains hidden nutrients.
1 x 400 gm chickpeas, drained and rinsed 1/2 cup cocoa
1/4 cup raw sugar
1 tbs peanut butter
100ml light olive oil
2 tbs water
1 tsp vanilla essence
Simply place all ingredients into a food processor with the sharp cutting blade and
process on high for 1 minute or until smooth.
Place in a air tight container in the fridge. It should last 1-2 weeks if it’s not all
eaten by then.
It is best eaten after being in the fridge overnight as it firms up quite nicely!
Website: townclubs.com.au
13
CLUBS ATTENDING ON 30 MAY 2015
Division 1
PHILLIP ISLAND T.O.W.N. CLUB
Balranald
Beechworth
Cohuna
Delahey
Eastern Heights
Emerald
Heywood
Lockington & District
Mallee
Mansfield
Maribyrnong
Maryborough
Moe-Newborough
Monbulk Night
Murray
New Crossing
Portland
Tarago
Tootgarook
Congratulations to Therese Smith - our new Mini-Graduate.
The Club celebrated in style by holding a morning tea
presenting Therese with flowers, cake, sash, key to life &
certificate
We ran the Apple Tree competition for 3 months and the
following members left on the tree won a prize (value
of money) - Christine Davies, Therese Smith, Lynne Munro,
Salli Davidson (with regret Salli has now passed away) A
wonderful result as this is the first time in years someone
made it to the end.
Since its nearly time for the State Night we decided to run
the Easter Basket Competition, any member left in the basket will win a prize of $30.00 each and a big incentive for
weight loss for March Quarter.
Congratulations to everyone attending this year's State
Night Presentation.
Therese Smith
Rhonda Burston Phillip Island T.O.W.N. Club
NUNAWADING T.O.W.N. CLUB
How is a “Rock Group”
related to a T.O.W.N. Club?
“Please place me on the table
Graduation
At the place YOU plan to eat
And remember I am watching
What you do and what you eat.”
We are very fortunate in Zone 10 , as there is a great deal
of sharing between Clubs. A poem was read to the Zone from Croydon T.O.W.N. Club who
had given rocks to all their members, asking them, in part , to use them as exercise tools,
take them for walks, and use them to observe their behaviour. Nunawading T.O.W.N. Club
decided to give the full poem to all members and spent a Group Therapy decorating members rocks, and how they might be most effective. Some very glamorous rocks took shape!
Has this been successful as a weight loss strategy? At this stage, we do not know, but we do
know that some members have developed a very strong connection to their rocks!
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Take Off Weight Naturally
Division 2
Aspendale
Ballarat
Barham Koondrook
Castlemaine
Drouin
Echuca
Gateway
Goldfields
Grampians
Jacksons Creek
Kananook
Kerang
Lakes Entrance
Lara
Monbulk Day
Moorabbin
Rowville
Sale
Stawell
Sunbury
Teesdale
The Gully
Traralgon
Wodonga
Yarra-Mul
CLUBS ATTENDING ON 13 JUNE 2015
Division 4
Alexandra
Bay City
Brandy Creek
Chelsea
Chilwell
Cloverdale
Cobram-Barooga
Doncaster
Dromana
Glen Waverley
Kilmore
Knox
Manifold
Manningham
Melton
Mill Park
Nunawading
Phillip Island
Rosemont
Torquay
Warragul
Warrnambool
Werribee
Division 5
Altona
Croydon
Division 3
Ararat
Bellarine Peninsula
Colac
Dandenong
Drysdale
Geelong
Gisborne
Glenroy
Grovedale
Hamilton
Hastings
Macleod
Maryborough Highland
Narre Warren
Niddrie
Paynesville
Pegasus
Rich River
Rochester
Rosewall
Sherbourne
Swan Hill
The Springs
Upper Yarra
Wattle City
West Brunswick
Wyndham
Yea
Division 6
Blackburn
Brushy Park
Ferntree Gully
Maroondah
Newcomb
Mornington
Scoresby
Newtown
Oban Heights
Pioneer
Rosebud
Wheatsheaf
Website: townclubs.com.au
9
Thanks to Should I eat this? for the
infographic Kale vs Spinach. Now, don't
get me wrong. I'm not against kale. But,
there's no denying it has become a trend
(Kale in smoothies, kale protein balls,
kale chips) and I have seen many health
writers say that we should all be eating it
because it is the most super of all the
vegies. So, if you don't like it, that's
cool...just eat some of the other green
veg which have a higher overall nutrient
profile than kale...watercress, Chinese
cabbage and even LEAF LETTUCE!
Strategic Plan ideas for Discussion
Many ‘different’ ideas have been proposed in the second year of the Plan, and we need
feedback. Any proposal needs to be accepted by members and it is my hope that groups
will undertake to work on a suggestion which interests them. You do not need to be in
Melbourne to do this. The following is a summary of possible projects which could be
worked on by different individuals, Clubs/Zones, in an effort to move these forward. Significant changes are needed to work towards an increase the membership of TOWN, and we
need the input of members. The value of this is that country Clubs/Zones could contribute
as easily as metropolitan Clubs/Zones. Choose an area which you would like to work on and
send your ideas / plans to me c/- the TOWN office. It doesn’t matter if the same issue is
being worked on by several groups, as the ideas can be amalgamated.
The difficulty of filling positions in Clubs (and possibly Zones). Should the 3 year rule be
scrapped, modified or retained? How should TOWN deal with this issue? (last year, from
all the forms returned, there are 29 positions filled by members for whom this is the 4 th or
5th year in the position, and only 4 of these have sought permission).
We desperately need positive publicity for TOWN, but no budgeted $ amount is, or can be
allocated to publicity at present. Is someone willing to develop a promotional package,
which could be implemented immediately if TOWN is approached for comment, or we have
the opportunity to speak on radio, TV etc. Does anyone have contacts which would provide
publicity?
Attracting more members – older members e.g. reach out to aged care facilities or other
suggestions? - men – would they respond positively to Men’s Groups, and if so how would
10
Take Off Weight Naturally
Strategic Plan—Ideas for Discussion—continued
we go about doing this?- 3.3 young mothers after having their babies and wishing to lose
weight. Could there be time limited categories of members? How could we fit these into
our current TOWN guidelines, or do we need to change some of these?
If we were to make TOWN relevant to younger people, what would we need to change
without losing the essence of TOWN support? e.g. flexible weigh in times, something in
place of button rewards, alternative to group therapy, ?? child care arrangements etc.
On-line membership for those who are time poor. There many on-line weight loss initiatives, so it must be achievable. How could this be incorporated into TOWN? Can this be
implemented by people contributing/planning in a voluntary capacity? What elements of
TOWN could we afford to lose, and what must be retained? Can weigh ins be conducted
via a local GP or chemist, for example? Do they need to be weekly, or could they be
monthly if necessary? On line handouts/printouts could be supplied, but should there be
some response to this from an on-line member?
Look at the concept of ‘TOWN Light’ or ‘ TOWN Easy’ at the end of Objective 3 of the
Strategic plan. Could a new allied branch of TOWN be established, or should it be integrated? In any case how could it work ? (look at some of the suggestions made by the Board.)
TOWN’s 50th Anniversary will take place in 2018. We are starting to plan for this now. Is
there any group who would like to make suggestions about the form this could take, and
what should be included?
If there are any queries please do not hesitate
to contact me at
marghaywood@ozemail.com.au or via Head
Office.
Margaret Haywood—Board Member
Website: townclubs.com.au
11