RDHS HEALTH NEWS. The Robinvale District Health Services community newsletter. Welcome To the ninth edition of RDHS HEALTH NEWS. In this newsletter:

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1 Like us on RDHS HEALTH NEWS The Robinvale District Health Services community newsletter Welcome To the ninth edition of RDHS HEALTH NEWS In this newsletter: TREE Project and Robinvale Against Violence Community Programs and Events Health Tips Meal of the Month 1 If you would like to receive this newsletter via , please provide your address to: tcoverdale@rdhs.com.au The newsletter is also available from our website: December, 2017

2 The TREE Project was a community venture developed by Robinvale District Health Services with the aim to provide a safe, comfortable and meaningful platform for people from different cultural groups to participate and engage in the Robinvale community. The Tree Multi-Fest in 2017 was a great event that captured a number of cultural experiences through food, entertainment and activities. Attendees were treated to a variety of delightful cuisines ranging from Indian/Malay, Tongan, Fijian, South African and American BBQ. There were also some spectacular performances from a number of talented community members showcasing traditional songs and dances. RDHS would like to thank all who were involved in the event, particularly the stall holders, performers and helpers who contributed significantly to the successful day. TREE Project Award! On Thursday 23rd November 2017 the Governor of Victoria, along with many other Victorian dignitaries, attended the Victoria s Multicultural Awards for Excellence to honour individuals and organisations that have made outstanding contributions to strengthening Victoria s multicultural community. Robinvale District Health Services was recognized for the TREE project which received a High Commendation for the Community Innovation Award. Congratulations to Poorani and the team! Robinvale s Walk against Violence On Monday 4th December 2017 approximately 35 people met to walk in Robinvale s inaugural walk in Victorian s against Violence as part of the White Ribbon Day and the 16 days of Activism. Representation was from staff and students, Robinvale College along with staff from the Victoria Police, Ambulance Victoria, Mallee District Aboriginal Services, Mallee Family Care and Robinvale District Health Services. The banner which was purchased through a grant from Women s Health Loddon Mallee and donations from local services was unfurled and displayed near Caix Square after the walk. The banner will be displayed from time to time in the community as a reminder that family violence is not tolerated. 2 As part of the event, staff from Mallee Murray Community Legal Service provided a presentation in regards to technology abuse and keeping safe. Robinvale Community Safety Committee would like to thank all the organisations involved for their support and hope to continue having further discussions on how as a community can decrease family violence.

3 Community Programs and Events: Walking Group to re-continue from the 7 th of February

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5 Summer activities Health Tips Tips for exercising in the heat: Swimming Tennis Basketball National Physical Activity Guidelines for Adults Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Time of the day: The hottest time of the days is usually between 10am 3pm. Aim to do the bulk of your exercise around these times. Wear loose, light coloured clothing: These are generally the coolest clothes to exercise in while it s hot. Sunscreen: Don t forget to Slip Slop Slap! If you can, choose walking tracks or trails that have the most shade. Stay Hydrated: Always remember to keep a full water bottle with you, where ever you go. Drink a cup or two of water before you start exercising. Listen to your body: If you are starting to feel faint, dizzy or nauseous stop what you are doing and seek somewhere cool to sit or lay down. If symptoms persist, seek assistance. Myths of the health world Foods that are high in sodium will taste salty Whether it s sweet or savoury, if it is baked it is likely to have a lot of added salt. So before you pick up that chocolate cake, salted caramel slice or for an afternoon treat, check the label. Sidenote myth: Although some salt products such as Himalayan Salt claim to be healthier than other salts, however they are all processed in the body the same way. (Food with less than 400mg of Sodium per 100g are good, and less than 120mg per 100g is best). Low carb beer is much healthier than standard beer 5 Although low carb beer typically contains less energy than a standard full-strength beer there is not a great difference in total energy. As alcohol is also dense with energy a full strength beer may contain about 570kj while a low carb beer can often be around 470kj. Remember: For healthy men and women, drinking no more than two standard drinks on any one day reduces the lifetime risk of harm from alcohol-related disease or injury.

6 Meal of the Month Tear off and keep this page! 0 Ingredients: 2 x 180g cans tuna in spring water, drained 1 ripe avocado, diced 8 green onions, chopped 250g cherry tomatoes, quartered 400g can corn kernels, drained 300g store-bought salsa 3 cups watercress 12 sheets rice paper Instructions: Step 1: In a large bowl, combine tuna, avocado, green onion, tomatoes, corn and half of the salsa. Step 2: Fill a bowl with warm water. Place one sheet of rice paper into bowl at a time, soaking for 30 seconds (or as packet advises). Carefully place sheets on a damp tea towel. Step 3: Place watercress in the centre of each piece of rice paper. Top with some of the tuna mixture. Fold in sides of rice paper to cover filling and form a parcel. Pour remaining salsa into a bowl and use as a dipping sauce. Source: These are a quick, easy and healthy lunch or dinner option. And you can experiment with a variety of fillings! Tis the season for festive snacks and side dishes Roasted sweet potato with herb ricotta and capsicum salsa Method Ingredients: 600g sweet potato, peeled 2 teaspoon sweet paprika 1/2 cup reduced-fat smooth ricotta 40g reduced-fat feta, crumbled 2 tablespoons flat-leaf parsley, chopped 4 tablespoons chives, chopped 100g oil-free roasted red capsicum, diced 2 teaspoon lemon juice pinch of chilli flakes Step 1 Preheat oven to 200 C. Line a large baking tray with baking paper. Slice sweet potato into 24 x 1cm-thick rounds. Place sweet potato rounds on prepared tray; spray lightly with olive oil and sprinkle with paprika. Bake for minutes, turning halfway through cooking time, or until golden and tender. Set sweet potato rounds aside to cool. Step 2 Meanwhile, combine ricotta, crumbled feta, parsley and half of the chives in a medium bowl until smooth. Mix capsicum, lemon juice, chilli flakes and remaining chives in a bowl. Step 3 Spoon a teaspoon of ricotta mixture onto each sweet potato round. Top with a little of the capsicum salsa and serve. Zesty green beans side dish Ingredients: Method 1 orange, rind finely grated, juiced 1 tablespoon olive oil 1 teaspoon Dijon mustard 1 teaspoon honey Freshly ground black pepper 400g green beans, trimmed 1. Combine the orange rind, orange juice, olive oil, mustard, honey and pepper in a screw top jar. Secure the lid and shake until well combined. 2. Cook the beans in a large saucepan of rapidly boiling water for 1-2 minutes or until bright green and tender crisp. Drain well and transfer to a shallow dish. Pour the dressing over the beans immediately and turn to coat. 6 For more healthy recipes go to: