Days of Wellness Challenge · try a new fitness activity (e.g. zumba, tennis, boxing) read the memoires from your community’s lifestyle literary prize entrants! be smoke free -

Days ofWellness Challenge

Volume 3

Inspiration starts here...HEALTHProtein PancakesAuthentic Turkish Lentil SoupImmune-Boosting SoupTandoori Chicken BakeBrilliant Beef GoulashRefreshing Rice Paper RollsRaw Date Brownies

FITNESSChair CircuitLower Body CircuitUpper Body CircuitCore CircuitCardio CircuitCommunity Walk Circuit

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MINDCommunity CrosswordPictures Tell a Country’s WordsWellness Word SearchColour Me ImpressedSpot the DifferenceTricky Trivia The Choice is YoursCrack a Conundrum Numbers & LettersAnswers

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SOULCommunity CraftsWellness BingoTime to ConnectHello! Letter TemplateContainer Gardening

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Welcome to your third 30 Days of Wellness Challenge!

This book is packed full of resources to help you develop your very own daily Wellness routine. Flick through the pages to discover tips & tools to harness your health &

happiness, in the comfort of your own home.

No matter the weather, you can always challenge yourself & you might just be surprised with how much you

can achieve in a day.

How to use this bookUse the My Wellness Calendar to track your progress over 30 days. The challenge is to complete a Wellness activity

for your Health, Fitness, Mind & Soul every day!

Use the four Wellness Pillar sections for inspiration or complete other activities that work for you.

Here’s an example to get you started:

DAY HEALTH FITNESS MIND SOUL

1 Did a 30 min workout

Completed a word search

Completed 10 minutes of meditation

Like the Lifestyle Wellness Facebook page for lots of extra digital inspiration.

Tried a new recipeW

ear fo

r Wellness!

Lifestyle Wellness by Lifestyle Communities | Page 3


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My Wellness Calendar


HealthHarness your health with fresh recipes & top tips

Protein Pancakes

A single serve keeps you full!

Ingredients

Method1. Break egg (or egg white) into a small

bowl, add the protein powder & mix together.

2. Add a small amount of water & mix to the consistency of pancake mixture.

3. Pour into a small fry pan on med to low heat, wait until top no longer looks runny then flip. Cook quickly.

4. Put onto a plate & serve with your desired toppings.

• 1 whole egg or just egg yolk• 1 scoop of vanilla

protein powder• Small amount of water• Fruit to top

Here’s something to try for a super quick breakfast option. Mix it up every time with different fruit toppings or even some natural yoghurt!

Our favourite fruit toppings include:

Kiwifruit, strawberries, raspberries, blueberries

& banana!Source: Julie Barker - Lifestyle Warragul Community Manager


Authentic Turkish Lentil Soup

Source: Jess Elmer - Digital Marketing Manager

Source: Halit Sumer - Lifestyle Consultant

Immune-Boosting Soup

Serves 4

Ingredients

Method1. Put the onion, chilli, garlic & ginger in a large pan with the olive oil.

Cook over medium-high heat for about 5 minutes, until the onion softens.

2. Add the sweet potatoes & mushrooms to the pan along with the goji berries. Stir well, then add enough vegetable stock to cover all the ingredients. Simmer well for 10 to 15 minutes, until the potato is soft. Season with salt & pepper.

3. Carefully add the soup to a blender in batches & blend into a smooth, vivid orange, spicy soup.

4. Top with fresh herbs & enjoy!

• 1 red onion, minced• 1 green chilli, minced• 4 garlic cloves, minced• 5cm piece fresh ginger, minced• 2 Tbsp. olive oil• 2 medium sweet potatoes,

diced, skins left on• 100g shiitake mushrooms, sliced• 2 handfuls goji berries• Vegetable stock, to cover• Salt & pepper

Serves 2

Ingredients

Method1. Cook onion until soft, add the potatoes & carrot (chopped). Add

pepper paste & cook for a couple of minutes - enough to cook the pepper paste.

2. Add your lentils, beef stock cube & water. Cook until veggies are soft (approx. 10mins) add salt & pepper to taste & more water if required.

3. Blitz if you don’t like chunky soup or enjoy as is.

• 1 cup of red lentils• 1 large potato• 1 carrot• 1 onion• 1 beef stock cube

• 1L of water• 1 Tbsp. pepper

paste• Salt & pepper

This one-pot wonder of a soup is an absolute powerhouse when it comes to dealing with colds & flu. Nice & sweet with a little kick! It can also be frozen so a handy one to have in the freezer!

This quick Turkish taste sensation tickles your taste buds & warms you up from the inside out! Super quick & easy, this healthy soup is a great option for those cold winter days.

Feeling spicy? Add some chilli to this recipe for an

extra kick!


Tandoori Chicken Tray Bake

Brilliant Beef Goulash

Serves 4

Ingredients

Method1. Combine paste & yoghurt in a ceramic bowl. Add chicken &

toss to coat. Chill, covered, for at least 1 hour.

2. Preheat oven to 200°C. Place cauliflower, onion & chickpeas on a large baking tray. Drizzle with oil & season. Toss to coat & arrange in a single layer. Top with chicken.

3. Roast for 20 minutes. Sprinkle with almonds.

4. Roast for another 20 minutes or until chicken is cooked through. Serve sprinkled with herbs.

Serves 4

Ingredients

Method1. Preheat oven to 180°C. Place beef into large bowl with paprika &

black pepper. Toss to coat. Spray a fry pan with oil & place over high heat. Add half the beef. Cook, stirring constantly, for 3-4 minutes until browned. Transfer beef to a casserole dish. Repeat with remaining beef.

2. Add onions, capsicums, celery, thyme & caraway seeds (if using) to the same frying pan, plus 2 Tbsp. cold water. Reduce heat & cook gently for 5 minutes, until softened. Add to casserole dish.

3. Combine stock & tomato paste & pour over beef & vegetables. Bring to boil over high heat, cover & transfer to oven. Cook for 1 1/2-2 hours, until sauce is thick & beef is tender. Check after 1 hour & if sauce needs thickening, remove lid for final 30 minutes of cooking.

4. Top with fresh parsley & serve with rice, mash potato or pasta.

Source: healthyfoodguide.com.au

• ¼ cup tandoori paste• 1/4 cup Greek yoghurt• 4 chicken thighs, scored• ½ head cauliflower, cut

into florets • 2 red onions, cut into wedges

• 400g can chickpeas, drained, rinsed

• ¼ Tbsp. olive oil• 2 Tbsp. flaked almonds• ¼ cup coriander leaves• ¼ cup torn mint leaves

• 900g lean beef, cubed• 2 tsp. smoked paprika• Cooking oil spray• Black pepper• 2 large onions, chopped• 2 large red capsicums,

deseeded, chopped

• 2 large sticks celery, chopped• 1 Tbsp. chopped fresh thyme• 1 tsp. caraway seeds (optional)• 4 cups reduced-salt beef stock• 1/3 cup tomato paste

Source: Bridget Meehan - Wellness Coordinator

Mix up this recipe by adding in different

vegetables! Carrots, green beans & capsicum work

well.

Create a delicious dinner without all the washing up! This one-pan roast chicken

dinner packs a punch of Indian flavour.


Refreshing Rice Paper RollsThese little gems are a fabulous way to get your five serves of

veggies in one go! You might also want to keep this recipe handy for an upcoming Wellness Livestream!

Looking for a delicious treat that’s quick, simple & not too naughty? Check out these goodies! The real test is stopping at

just the one!

Raw Date Brownies

Makes approx 6 brownies

Ingredients

Method1. Line a small bread pan with cling

wrap & set aside.

2. Place the walnuts in the food processor & pulse into finely ground.

3. Add the remaining ingredients, without the water & pulse until well combined.

4. Add a splash of water, as needed, to get the mixture to come together. Transfer mixture to pan. It will be crumbly but should stick to itself when you press down firmly with your fingers.

5. Slice & serve or refrigerate if you want to get them to firm up a bit more.

• 1 cup walnuts• 10 large Medjool dates,

pitted & chopped• 3 Tbsp. cocoa powder• 1 Tbsp. honey (or maple syrup)• 1 tsp. vanilla• 1-3 tsp. water

Source: familyfoodonthetable.com.au

Makes 10 rolls

Ingredients

Method1. Have all ingredients laid out in a production line.

2. Working with 1 sheet of rice paper at a time, dip into warm water for about 10 seconds, turning until it begins to soften. Drain excess water. Lay on a clean work surface.

3. Place a few slices of carrot, cucumber, capsicum, avocado, chicken, lettuce and herbs at one side of the wrapper.

4. Add a small amount of the cooked vermicelli noodles if using.

5. Fold base & sides of wrapper over filling & roll up firmly to enclose. Transfer to a plate & cover with a damp cloth. Repeat.

• 10 rice paper wrappers• 1 carrot, peeled & julienned• 1 cucumber, julienned• 1/2 capsicum, julienned• 1 avocado, sliced• 1 cup shredded cooked chicken

• 5 large lettuce leaves torn in half

• Handful fresh coriander (and/or mint, basil)

• 30g cooked rice noodles or rice vermicelli (optional)

Why not try a vegetarian option by removing

the chicken or substituting with tofu?!

Source: Olivia Macmillan -

Community Engagement Manager


FitnessPut your fitness first & get informed!

Tired of the same old exercise routines? Circuits are a great way to spice up your exercise life, they are short,

sharp workouts that require minimal equipment. We have put together 6 easy to follow circuits that will get your muscles activated and won’t take you hours to complete. Refer to Volume 1 of the 30 Day Challenge

booklet for a reminder on how to complete the exercises.

CARDIO CIRCUIT

CHAIR CIRCUIT CORE CIRCUIT

LOWER BODY CIRCUIT

UPPER BODY CIRCUIT COMMUNITY WALK

1 4

2 5

3 6

Circuit WorkoutsCircuit Workouts


SEATED BICEP CURLS CRAB WALK

SQUATS

LUNGESSEATED CALF RAISES

SEATED PULL APARTS

SEATED ROW

Refer to VOL 1 for instructions

if you need a refresh on

these exercises

Enjoy this cicuit workout from the comfort of a chair. Use a theraband to complete the 4 exercises below. When seated remember to sit upright with

a straight back and draw your bellybutton in to engage your core. Be sure to breathe out on the

most difficult part of the exercise.

Chair Circuit

8 Steps Each Way

8 Reps Each Leg

8 Reps Each Leg

10 Repetitions

10 Repetitions

30 Seconds

10 Repetitions

10 Repetitions

Strengthen your thighs and glutes with these lower body exercises. This is a great workout for those

who are wanting to improve their walking, running or hiking experiences. You can always use a chair or

wall to help you balance if needed.

Lower Body Circuit

Rest for 1 minute between exercisesRepeat the circuit 3 times


WALL SITS


CHEST PRESS

TRICEPS EXTENSIONS

STANDING ROW

BICEP CURLS

Refer to VOL 1 for instructions

if you need a refresh on

these exercises

Keep those arms looking strong and summer ready with these upper body exercises. Keep in control of your movements and try not to rush, count to 3

on the exertion action, hold, then count to 3 on the recovery action.

Upper Body Circuit

8 Reps Each Arm

8 Reps Each Arm

10 Repetitions

10 Repetitions

10 Repetitions


WOOD CHOP

PLANKS

SINGLE LEG BALANCE

8 Chops Each Side

30 Seconds Each Leg

30 Seconds

Wanting those washboard abs? A strong core helps strengthen and stretch the muscles that support

the spine which can help reduce back pain and aid in balance and stability. Remember to breathe,

don’t hold your breath.

Core Circuit


BANDED BRIDGES


SHADOW BOXING

INVISIBLE JUMP ROPE

STEP UPS

JOGGING IN PLACE

Increase your physical endurance and feel more energised every day! Designed to get your heart rate pumping these cardio exercises are a great

way of increasing your cardiovascular health and lung capacity. Make sure you stay hydrated.

Cardio Circuit

30 Second Effort

30 Second Effort

30 Second Effort

30 Second Effort


Heel-Toe Balance Walk

YOUR FRONT DOOR

THE FRONT GATES

THE CLUBHOUSE

Complete 10 Squats

Complete a Lunge Walk

30 Sec Single Leg Balance

During your next walk around the Community try completing this small challenge we have set for

you. At the 4 locations below complete the exercise before moving to on to the next location.

Community Walk

Complete each exercise at the designated location.

THE BOWLING GREEN

Bounce up and down on your toes without leaving the ground whilst making small circles with your wrists.

Try to lunge the full length of the outdoor entertaining area. Take a step forward between each lunge.

Feet shoulder width apart punch the air fast, alternating hands. Try to do as many as you can.

Before you start your walk get those legs warmed up.

Get your arms and legs moving and pretend you are jogging on the spot.

Keep still like a statue, try to balance without wobbling. 30 seconds each leg.

Pretend you’re stepping up over a log, raise your knee up to hip level, alternating legs. See how many you can do.

Try to heel-toe balance-beam walk the full length of the bowling green.


MindMaster your memory & mind health

Community Crossword

DOWN

ACROSS

2.6. 7. 8. 9. 10. 13. 14. 15. 17.18.

In the North-EastOn the Barwon Coast (5,5)Ex-cattle ranchNew Western siteHome of the CatsNorthern suburbs locationIn the WestEastern Victorian village

On the High Street down South-EastHandy to the horse racingOff the C777 overlooking Western Port Bay

1.3. 4. 5. 10. 12. 16.

TrendsetterNew in the Northern suburbs No waters here! (7,6)Near a dented headClose to Patterson River (7, 7) A mountain nearby (5,6) Could be in the army!

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Pictures Tell a Country’s Words

Wellness Word Search

Relaxation Energy Vitality PowerSelf Care Motivation Habits Focus

Sleep Resolution Values SuccessBalance Strength Support MovementGoals Nutrition Happiness Sustainability

S R P A X H A B I T S L Q Y Q

G U E X G H A P P I N E S S K

S Y S S O Y X R D X M Z U E N

T L M T O O X X A B B F C N U

R B V O A L Y M G F O O C E T

E A I V T I U Q O F N C E R R

N L T A S I N T Q V P U S G I

G A A L L R V A I P E S S Y T

T N L U E W K A B O O M G P I

H C I E E J Z Z T I N W E Q O

B E T S P H W E R I L B E N N

B I Y G O A L S K S O I L R T

R X C S U P P O R T Z N T X J

K L K S E L F C A R E E E Y P

N W E R E L A X A T I O N O T

Guess the eight countries from the pictures below.

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3

5

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8


Colour Me Impressed! Spot the Difference!Can you find 8 differences in the images below?

It’s a bit of a pickle!


1. What year was the first Wimbledon Championship held?

2. What is the chemical symbol for potassium?

3. Which Country invented tea?

4. What is the capital of New Zealand?

5. What is the body’s largest organ?

Tricky Trivia

The choice is yours...1. What accomplishment in

1953 made Edmund Hilary and Tenzing Norgay famous? a. Break the sounds barrier b. Summit Mt. Everest c. Run a 4 minute mile d. Walk on the moon

2. Which of these men was not married to Elizabeth Taylor? a. Michael Wilding b. Eddie Fisher c. Richard Burton d. Charlton Heston

3. What was the Beatles first single as a group? a. “Liverpool Sound” b. “Please Please Me” c. “Love Me Do” d. “We Are The Beatles”

4. In WWII who or what were the WAC’s? a. World Association of Commerce b. Wild Assignments Collective c. Women’s Army Corps d. Western Arms Command

5. What year was the bikini swimsuit unveiled to the world? a. 1946, Paris b. 1947, Honolulu c. 1943, Casablanca d. 1952, Milan

Crack a Conundrum1. It’s shorter than the rest, but when you’re happy, you

raise it up like the rest. What is it?

2. What word of five letters has only one left when two letters are removed?

3. I have four keys, but no locks. I have space, but no room. You can enter, but you can’t go inside. What am I?

4. Where can you finish a book without finishing a sentence?

5. Poke your fingers in my eyes and I will open wide my jaws. Linen cloth, quills or paper, I will devour them all. What am I?

1. 12 M in a Y

2. 18 H on a GC

3. 65 S on a CB

4. 13 L in a BD

5. 16 O in a P

Numbers & LettersHere's an example: 7 D of the W = 7 Days of the Week

6. 9 L of a C

7. 10000 SM in a H

8. 50 P for a B in a G of D

9. 50 Y in a GWA

10. 3 BM (SHTR)


Community CrosswordDown 1. Brookfield3. Wollert4. Berwick Waters5. Saint Leonards10. Chelsea Heights12. Mount Duneed16. Officer

Pictures Tell a Country’s Words1. Peru2. Iran3. Brazil4. Germany

Answers Answers14. Warragul15. Hastings16. Bittern17. Casey Fields

5. Romania6. Singapore7. Ukraine8. Liechtenstein

Spot the Difference1. Solar panel gone2. Shoes pink3. Paddle yellow4. Shadow gone5. Pickleball gone6. Singlet orange7. Croquet balls blue8. Croquet hoop gone

Crack a Conundrum1. A thumb2. Stone3. A computer keyboard4. Prison 5. Scissors

Numbers & Letters1. 12 Months in a Year2. 18 Holes on a Golf Course3. 65 Squares on a Chess Board4. 13 Loaves in a Bakers Dozen5. 16 Ounces in a Pound6. 9 Lives of a Cat7. 10000 Square Metres in a Hectare8. 50 Points for a Bullseye in a Game of Darts9. 50 Years in a Golden Wedding Anniversary10. 3 Blind Mice (See How They Run)

Tricky Trivia1. 18772. K3. China4. Wellington5. The skin

Across 2. Shepparton6. Ocean Grove7. Kaduna Park8. Plumpton9. Geelong11. Lyndarum13. Seasons

The choice is yours...1. b2. d3. c4. c5. a


SoulDelve into the introspective pillar of Wellness

Soul

If you’re looking for a new needlework hobby and you’d love to support a community in need, here are some

opportunities to do both!

Community Crafts

Trauma TeddiesSince 1990, the Aus Red Cross has been distributing Trauma Teddies to children experiencing illness or trauma. If you would like to volunteer to make a Trauma Teddy visit this website for the pattern and info: www.redcross.org.au/get-involved/connect/volunteer/knitting-for-charity-trauma-teddies OR call the Red Cross on 1800 733 276

Boomerang BagsBoomerang Bags is about making bags, diverting waste, starting conversations, connecting with each other, fostering sustainable behaviour, and having fun! To find more and get involved visit their website: www.boomerangbags.orgOR call Co-Founder Tania on 0410 552 025

Wrap With LoveWould you like to be a part of a charity that wraps more than 30,000 people with love and warmth each year, in Australia and around the world? To find out how to knit, crochet or sew visit their website: www.wrapwithlove.org OR call their headquarters on 02 8399 3000

Follow Lifestyle

Bittern’s lead... They’ve got their own Boomerang

Bags group!


Wellness BingoPick a bingo board for the month focusing

on a specific wellness theme and challenge yourself to complete all the goals. You may

have seen some of these boards on our Facebook Wellness Wednesday, but you

can always do them again!

EXERCISE

BRAINHYDRATION

READING

HEART

TAKE THE STAIRS INSTEAD OF ESCALATORS OR LIFTS

TAKE THE STAIRSTAKE THE STAIRS

READ A CLASSIC YOU’VE ALWAYS WANTED TO READ

REPLACE A LESS HEALTHY SNACK WITH A HANDFUL OF NUTS

TAKE A WEEKLY EXERCISE CLASS (IN PERSON OR ONLINE) READ AND REVIEW A SHORT STORY

BREATHE SLOWLY & DEEPLY FOR A FEW MINUTES TO ENJOY A STATE OF

CALMNESS

TRY A NEW FITNESS ACTIVITY (E.G. ZUMBA, TENNIS, BOXING)

READ THE MEMOIRES FROM YOUR COMMUNITY’S LIFESTYLE

LITERARY PRIZE ENTRANTS!

BE SMOKE FREE - IT’S ONE OF THE BEST THINGS FOR HEART HEALTH

POWER WALK WITH A FRIEND, PET OR PARTNER

START A THEMED BOOK CLUB WITH FRIENDS

LIFT! START WITH BOOKS OR CANS TO IMPROVE YOUR STRENGTH

DO A WEEKLY GARDENING SESSION

RE-VIST AND ENJOY A FAVOURITE CHILDHOOD BOOK

EAT ONE EXTRA FRUIT OR VEGGIE A DAY WHEN YOU WANT A SNACK

DANCE FOR 5 MINUTES TO YOUR FAVOURITE SONG

READ A BOOK THAT HAS BEEN MADE INTO A MOVIE YOU HAVE

SEEN

CUT DOWN ON SALT USED IN COOKING

THE WATER CHALLENGE: DRINK ONLY WATER FOR THE WHOLE

MONTHFLAVOUR YOUR WATER WITH FRUITS, VEGGIES AND HERBS

EAT HIGH WATER FOODS SUCH AS WATERMELON & ZUCCHINI

DRINK A GLASS OF LOW-FAT MILK, AN EXCELLENT HYDRATOR

COOK HIGH WATER MEALS SUCH AS SOUP OR STEW

CARRY A REUSABLE WATER BOTTLE WITH YOU DURING THE

DAY

TRAIN YOUR BRAIN DAILY WITH A WORD OR NUMBER PUZZLE

WORKOUT IN THE MORNING TO SPIKE BRAIN ACTIVITY FOR THE DAY

AIM TO READ 20 PAGES A DAY TO IMPROVE BRAIN CONNECTIVITY

LIMIT ALCOHOL CONSUMPTION TO 8 STANDARD DRINKS PER WEEK

LEARN SOMETHING NEWSUCH AS A LANGUAGE ON

DUOLINGO.COM

START A SLEEP ROUTINE BY SETTING AN ALARM TO WIND DOWN WITH A BOOK HOBBY


Time To ConnectMake staying connected a new daily routine. It’s important to actively seek ways to connect and

reconnect with others, even if we can’t do so face-to-face. Here are some great tips from R U

OK? to stay connected every day!

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2

3

Create a ListThink about who in your world, personal or professional, family or friend, near or far you would like to connect with. Maybe you miss them or you know they might be struggling and would love a check-in.

Dedicate the TimeMake ‘time to connect’ as part of your daily routine. You might set aside some time in the afternoon or after dinner each day to make a cuppa and check-in with someone.

Choose Your ChannelCommunicate in a way that works for you both - a phone call, SMS, video call, email or letter. If you can meet in person you might chat over the fence or go for a walk.

Letter writing is a great & fun

way to connect. Use the following two pages

to send and receive a letter to someone special or new in

your life.

Hello ........................

LET’S KEEP....Looking after each otherMaking time for one anotherAsking ‘are you okay?’


Container Gardening

Limited space? No problem! Container gardening allows you to use pots, tubs and barrels to grow gorgeous and practical plants to spruce up your garden or deck. Try these steps to get started!

1. Choose your

plants

2. Choose your

location

3. Choose your containers

4. Plant with compost

5. Feed and

water

Make a wish list. Some great options include:Flowers - Calendula, Pansies, MarigoldHerbs - Basil, Oregano, Rosemary, Dill, ParsleyVeggies/Fruit - tomatoes, spinach, capsicum

Find a spot where your plants will thrive! If your plant needs lots of sun, pick a South or West facing spot. Pick a sheltered spot to prevent exposure to cold and drying winds.

Get creative with your containers. Just make sure they are large enough for your plants to grow and ensure that they have adequate drainage (you can always make new holes!)

Choose a lightweight multi-purpose compost for your container. Avoid using garden soil as it is heavy and may contain weed seeds that can out-compete your plants.

Plants in containers don’t have access to as much moisture or nutrients as those in the ground, so be attentive with watering and fertilise every fortnight during growing season.

From ............................


Documents

Days of Wellness Challenge · try a new fitness activity (e.g. zumba, tennis, boxing) read the memoires from your community’s lifestyle literary prize entrants! be smoke free -