I remember when my son was in Kindy and he made his first school Mother's Day gift, (it still sits on the front of the fridge four years later), with a beautiful saying, "Mother's are like buttons, they hold everything together'. To this day, it still brings me warmth on those 'rough parenting days'.
So with Mother's Day coming up on Sunday 10 May, I'd like to wish all the Mums, Aunties, Grandmas and Mother–like figures in our community (and beyond), a very Happy Mother's Day. The role you play in our world sometimes does not get the acknowledgement it deserves but please know you are someone's 'button'.
"Life doesn't come with a manual. It comes with a mother"
—Unknown
Happy Mother's Day Coasties! Hope your day is as special as you are! Enjoy =) xx
Art Director/Editor Tanzie Carpenter tanzie@onthecoastpublications.com.au
Production Luke Carpenter luke@onthecoastpublications.com.au
trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261
For advertising enquiries advertising@onthecoastpublications.com.au
For article contribution enquiries hello@onthecoastpublications.com.au
Tanzie xx
Imagery freepik.com
Contributors
Sheree Orbell, Mia Eddy, Blake Gray, Dorian Mode, Sam Woods, Jordi Woods, Carin Clegg and Scott Lynch.
onthecoastpublications.com.au
CELEBRATING 10 YEARS OF THEATRE FOR THE CENTRAL COAST COMMUNITY
This year marks a major milestone for The Art House Wyong, as the Central Coast’s leading performing arts venue celebrates its 10th birthday in May.
Since opening in 2016 in the heart of Wyong, The Art House has become a vibrant cultural hub for the Central Coast region, connecting the community with world–class theatre, music, comedy, dance and family entertainment.
Over the past decade, the venue has worked tirelessly to build relationships with the community, national arts organisations, key promoters and touring agents, artists, and festivals around the country to bring metro shows out of the city and direct to Central Coast audiences.
“We believe our audience should have access to the shows we see in metro centres but without the need to travel, the higher ticket prices, nor the additional expenses and logistics to have a great night out seeing quality performance.” says Executive Director, Anne–Marie Heath.
Over the past ten years, thousands of locals have enjoyed performances from acclaimed Australian artists and companies, including Bangarra Dance Theatre, Kasey Chambers, Opera Australia, Sydney Dance Company, Human Nature and comedians such as Anh Do and Tommy Little. These performances give Coasties the chance to experience nationally and internationally recognised names without travelling to city venues. This has made a significant contribution to
the nighttime economy, and the Wyong CBD has seen immense economic growth with restaurants, cocktail bars, and boutique stores working together to create a vibrant hub.
The Art House has also supported individual artists and community groups from across the Central Coast, to help local talent create on home turf. This has included not–for–profit arts organisations such as Central Coast Music and Arts, Words on the Waves Writers Festival, Tuggerah Lakes Art Society and Wyong Musical Theatre Company. Hosting over 30 community dance schools during its December end of year concert season each year, many of the Central Coast's upcoming dancers have performed on The Art House stage.
Through artist development programs, residencies and community initiatives, the venue has assisted new works and engaged hundreds of artists across multiple disciplines, which has played a considerable role in developing the region’s creative sector.
Heath said the anniversary is an opportunity to celebrate all the people who have made the venue what it is today.
“Over the past decade, The Art House has become so much more than a theatre – it is a creative home for artists, audiences and our community. We are
incredibly proud of the role The Art House plays in bringing extraordinary performances to the Central Coast while also supporting local artists to create new work.”
Purpose–built as a contemporary performing arts centre, The Art House features a 500–seat theatre, a flexible studio space, public exhibition area and meeting facilities designed to serve the whole community. Throughout the year the venue plays host for many community events from Citizenship Ceremonies, Australia Day Awards, school tours, and exhibition launches.
Since opening, the venue has received national recognition for it's contribution to the arts, including being named Performing Arts Centre of the Year in 2022 and winning multiple regional business awards for excellence and community impact.
The 10th birthday celebrations will honour the venue’s journey over the past decade whilst looking ahead to an exciting future of bold programming, artist development and community engagement.
Audiences can expect fun moments and plenty of surprises throughout the month of May, so for first time visitors, there’s never been a better time to book a seat at The Art House
For more information and upcoming performances, visit www.thearthousewyong.com.au.
WHAT ARE THE STEPS TO DIVORCE IN AUSTRALIA?
A simple guide for families navigating separation
BY MIA EDDY, PARALEGAL & SHEREE ORBELL, SOLICITOR DIRECTOR AT ORBELL FAMILY LAWYERS
For many families, deciding to separate is one of the hardest decisions they will ever make. Alongside the emotional impact, there are practical questions that quickly follow, especially when children, finances and shared responsibilities are involved.
One of the most common questions we hear is: “How do I actually get divorced in Australia – and what does it involve?”
Mia Eddy, Solicitor and Sheree Orbell, Founder of Orbell Family Lawyers, explains the key steps and what families need to know.
DIVORCE IS JUST ONE PART OF SEPARATION
A divorce is the legal end of a marriage. However, it’s important to understand that divorce does not resolve everything.
It does not deal with:
Property or financial settlements
Parenting arrangements
Child support.
These are separate issues that need to
be worked through alongside, or after, the divorce process.
WHO CAN APPLY FOR DIVORCE IN AUSTRALIA?
Australia has a “no–fault” divorce system, which means the reason for the relationship breakdown isn’t considered.
To apply for a divorce, you need to meet three key requirements:
You’ve been separated for 12 months You and your former partner must have been separated for at least 12 months, with no reasonable chance of reconciliation.
Some couples remain living in the
same home during this time. This is allowed, but additional explanation may be required.
Australia has a “no–fault” divorce system, which means the reason for the relationship breakdown isn’t considered
You meet residency requirements
At least one of you must:
Be an Australian citizen, or
Live in Australia and consider it your home, or
Have lived in Australia for at least 12 months before applying.
You have Proof of Marriage
Usually a marriage certificate. If it’s not in English, a translated version will be required.
HOW DO YOU APPLY FOR DIVORCE?
You can apply online through the Commonwealth Courts Portal. There are two options:
Joint Application (Recommended where possible): Both parties apply
together. This is generally simpler, faster and less stressful.
Sole Application: One person applies, and the other must be formally provided with the application.
WHAT HAPPENS IF YOU HAVE CHILDREN UNDER 18?
If you have children under 18, you’ll need to provide basic information about their arrangements.
This includes:
Where they live
Schooling
Health
Financial support.
This is not about deciding parenting arrangements at this stage, it’s simply to confirm that children are being appropriately cared for.
HOW MUCH DOES DIVORCE COST IN AUSTRALIA?
The current filing fee is $1,125. A reduced fee (around $375) may be available if you hold a concession card or are experiencing financial hardship. For joint applications, the cost is usually shared.
DO YOU NEED TO GO TO COURT FOR DIVORCE?
In most cases, no. The majority of divorces are handled online, and attendance is not required.
You may need to attend (usually by phone) in limited situations, such as:
If there are children under 18 and it’s a sole application.
If the other party raises an issue.
WHEN IS A DIVORCE FINAL?
Once approved, a divorce becomes final one month and one day later.
At that point:
You are legally divorced.
You can remarry if you choose.
You will receive an electronic Divorce Order confirming this.
WHAT HAPPENS AFTER DIVORCE?
This is one of the most important (and often overlooked) steps. Once your divorce is final, you generally have 12 months to finalise:
Property settlement
Spousal maintenance.
Separation is emotional, understandably so. But decisions about children, finances and future stability need to be made carefully and with clarity
If you miss this timeframe, it can become significantly more complicated to resolve these issues.
THREE COMMON MISTAKES TO AVOID
1. Thinking divorce finalises everything Many people assume that once they’re divorced, finances and parenting arrangements are automatically sorted. They’re not. These need to be dealt with separately, and ideally sooner rather than later.
2. Waiting too long to get advice Delaying advice can lead to missed deadlines, poor decisions, or unnecessary stress. Even a short
conversation early on can help you understand your position and avoid costly mistakes.
3. Letting emotion drive practical decisions
Separation is emotional, understandably so. But decisions about children, finances and future stability need to be made carefully and with clarity. Keeping the focus on long–term outcomes (especially for children) leads to better results for everyone.
GETTING THE RIGHT SUPPORT
While the divorce process itself is often straightforward, the broader issues around separation can be more complex, particularly when children are involved.
Getting clear, practical advice early can help you:
Understand your options.
Avoid delays or mistakes.
Make confident decisions about your next steps.
At Orbell Family Lawyers, we work with families across the Central Coast every day, helping them navigate separation with clarity and structure.
Our focus is on helping you move forward, not just legally, but practically and confidently.
NEED GUIDANCE?
If you’re considering divorce or have recently separated, we’re here to help.
Mention this article when you call to receive a complimentary 15–minute discovery call with one of our family law solicitors.
Phone: (02) 4314 6080
Website:
www.orbellfamilylawyers.com.au
Email: info@orbellfamilylawyers.com.au
Liability limited by a scheme approved under Professional Standards Legislation. The information contained in this article is provided for information purposes only and should not be construed as legal advice.
A big day “out and about”
BY SAM & JORDI WOODS
A big day “out and about” doesn’t mean you need to sacrifice your style for comfort. In fact, the opposite is true. When you choose the right pieces, you can feel comfortable, confident and effortlessly stylish all day long.
The key is knowing how to style your comfortable essentials in a way that feels modern, put together and uniquely you. Because let’s be honest – we shouldn’t be dressing to impress anyone else. We’re dressing to feel good in our own skin and embrace our own individual style.
In this article, we share Sam’s go–to outfit “must haves” to help you create looks that deliver functional fashion with style.
Before you even open your wardrobe, take a moment to think about what your day will involve. Will you be walking a lot? Sitting outdoors? Popping in and out of shops or cafés? The more you understand your day, the easier it is to build an outfit that supports you while still looking put together.
SAM’S OUTFIT MUST–HAVES FOR BIG DAYS OUT AND ABOUT:
Comfy boots (or sneakers if that works better for you)
Footwear can make or break your day. When you’re on your feet for hours, comfort and support are a non–negotiable.
A neck tie or scarf
This is one of those small additions that makes a big impact. A lightweight scarf or neck tie offers sun protection, a touch of warmth if needed, and is an easy way to introduce colour or print. It’s also a chic finishing touch that instantly elevates even the simplest outfit and it can look fabulous tied around your bag when not in use.
A roomy tote
For those “just in case” extras like a water bottle, sunglasses, a light layer, medication, unexpected
shopping etc – making a stylish tote an essential and a great alternative to using plastic bags.
A denim jacket
The ultimate layering piece. Tie it around your waist to save carrying it when the weather heats up.
A cap
Practical and stylish. A well–chosen cap protects you from the sun while adding an edgy vibe.
A crossbody bag
Your hands–free hero. Keep your essentials – phone, keys, wallet – close and secure, while staying on the move.
Statement earrings – always!
Never underestimate the power of a great pair of earrings. They frame your face, add personality, and instantly lift your entire look – even on the most casual of days.
When you bring these pieces together, you create an outfit that works with you, not against you. Comfortable, yes – but also stylish, intentional, and embracing your personal style.
Remember great style doesn’t have an age limit!!
Vibrantly yours, Sam & Jordi Woods xx
Understanding styling and fashion is one thing. Having a super natural flair for making everyday people look incredible is another. Once you’ve met Sam & Jordi Woods , it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam & Jordi have transformed the lives of thousands. Let Sam & Jordi show you how to look and feel fabulous every day at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant
Kim's BEACHSIDE RETREAT
K im's, a journey through time
With petrol prices doing what they’re doing and the Prime Minister urging restraint, the idea of travelling far begins to feel faintly irresponsible. Fortunately, Kims Beach Hideaway offers a luxury escape much closer to home – and your dog is welcome too.
Kims’ story begins in 1886 with a seafaring merchant of some vision, Captain Frans Charlson. Sailing his trading route to Norfolk Island, he would pause at a sheltered inlet then known as Chinaman’s Bay, drawn by a freshwater spring that ran down to a clean ribbon of yellow sand. He saw more than a place to refill barrels. He saw a place to linger.
Charlson established what he called “The Camp” at nearby Toowoon Bay, bringing guests with him on his voyages and collecting them on the return leg. It was, in effect, one of the earliest holiday packages, albeit with fewer brochures and more sea spray. He planted more than a hundred Norfolk Island pines along the coast, many of which still stand today, a quietly imposing legacy.
Accommodation was basic. Tents at first, then simple timber cabins, built from local hardwood hauled in by bullock teams from Tumbi Umbi, a Darkinjung name meaning ‘place of tall trees.’ A slab kitchen doubled as a dining room, and a brass bell summoned guests three times a day. In an era when pocket watches and sandy beaches did not agree, the bell was both practical
and ceremonial, and it rang on for more than a century.
In its early years, Kim's was a gentlemen’s retreat. Women were admitted only around the turn of the century, at a time when a day at the beach involved more fabric than water. Daylight bathing was, remarkably, illegal until 1902.
The 1920's brought a new chapter with the arrival of the McKimmins brothers, Americans who had already made their mark opening Sydney’s first ice cream parlours. They purchased the camp, improved the accommodation, and lent it their name. “Kim's Camp” was born. Comfort, however, remained relative. Guests could expect bare timber walls, iron beds with kapok mattresses, and a chamber pot for late–night diplomacy.
In the 1940's, the property passed to a retired British army colonel with a résumé that reads like fiction. Colonel Clive Loc Hughes–Hallett had studied Japanese before the war, won a scholarship to Tokyo University, and quietly taken hundreds of clandestine
In
its early years, Kim's was a gentlemen’s retreat. Women were admitted only around the turn of the century, at a time when a day at the beach involved more fabric than water. Daylight bathing was, remarkably, illegal until 1902
WORDS BY DORIAN MODE PHOTOGRAPHY KIMS BEACHSIDE RETREAT
Early cabins restored
Southern end beach cabins known as 'Siberia', now no.20 Beach to South Beach – late 1950's
photographs with a miniature camera. He later travelled through Vladivostok and across Siberia, reporting to British Intelligence. By the time he arrived on the Central Coast, he brought with him both stories and, one suspects, a few lingering connections.
After World War II, the Colonel acquired the camp, shortened the name to simply “Kim's,” and maintained its traditions with military precision. The dining room flourished under his watch, the bell still calling guests to the table as it had since Charlson’s time.
Then came a curious footnote in Australian Cold War history. During
HANDY WEBSITES & LINKS
www.kims.com.au
the 1950's, amid the fallout of the Petrov Affair, Vladimir and Evdokia Petrov were quietly hidden at Kim's. For several months, Mr Petrov worked as a gardener, Mrs Petrov in the scullery. It was all handled with discretion, though not without a touch of gallows humour. A cluster of cabins at the far end of the property became known, with a wink, as “Siberia.”
In 1957, Haldane and Marie Strachan, along with their son Andrew, arrived and eventually took ownership as the Colonel retired. The name evolved to Kim's on the Beach, and later to Kim's Beach Hideaway, but the underlying character remained intact, quietly
refined rather than reinvented.
Today, traces of that layered past are still visible. The cabins carry a faintly nautical air with their timber finishes and porthole skylights. At night, Norah Head Lighthouse blinks steadily to the north, as it would have for Charlson more than a century ago.
And if you stay, you may notice the resident jazz pianist working through a set of classics with the ease of long familiarity. He has been playing here for over twenty–five years.
As it happens, he also wrote this history.
LOCATION: Toowoon Bay, Central Coast NSW FAST FACTS
GETTING THERE: Around 90 minutes from Sydney, or a short, smug drive if you’re already on the Central Coast. Follow the road through Gosford and you’re there, just behind the dunes.
THE VIBE: Adults–only coastal retreat tucked behind lush gardens. Relaxed, low–key, and quietly luxurious without making a fuss about it.
ROOMS: Freestanding bungalows and spa villas set amongst sub–tropical gardens, many with ocean glimpses. Private, peaceful, and refreshingly disconnected. A small number of cabins are dog–friendly, so your well–behaved local can come along for the stay.
DINING: On–site restaurant included with most stays, long regarded as one of the Coast’s more reliable fine dining experiences. No theatrics, just consistently good food.
FACILITIES: Direct beach access, some cabins have a heated pool, spas, and Kim's has beautifully maintained gardens that do most of the talking.
BEST FOR: Couples, midweek escapes, or locals pretending they’ve gone much further than the Central Coast.
NOT IDEAL FOR: Kids, large groups, or anyone chasing late nights.
NEARBY: Bouddi National Park coastal walks, Long Jetty cafés, and some of the best low–key scenery on the Coast.
PRICE GUIDE: From around $700–$1,200 per night depending on season and inclusions. Close to home, but it still feels like a proper getaway.
Captain Frans Charlson Founder of "The Camp"
Kim's Camp – Down the path
Historical swimsuits
SUPPORTING HEALTH, WELLBEING AND INDEPENDENCE THIS WINTER
As winter approaches across the Central Coast, the combination of colder weather and rising living costs is being felt by many in the community. From fuel to groceries, everyday expenses are adding up, making it more important than ever to take a little extra care at home.
Meals on Wheels Central Coast continues to play an important role in
helping older people and those living with disability maintain their health, independence and connection during the winter months.
Good nutrition is a key part of staying well in colder weather. Warm, nourishing meals not only provide comfort but also support energy levels and immune health. Meals on Wheels Central Coast offers a range of hearty, balanced options, from soups and slow–cooked favourites to classic desserts, designed to make mealtimes both enjoyable and nourishing.
Staying warm is equally important. Simple measures such as dressing in layers, keeping living spaces comfortably heated and enjoying regular warm meals and drinks can make a significant difference to overall wellbeing. Gentle movement throughout the day, even indoors, can also support circulation and help maintain strength and mobility.
While physical health is essential, social connection remains just as important. Winter can sometimes lead to increased isolation, particularly for those who live alone. A friendly conversation, a regular check–in or a familiar face at the door can have a meaningful impact on mental and emotional wellbeing.
Meals on Wheels Central Coast CEO Neridah McLeod said the service is committed to supporting clients through the challenges of the season.
“Winter can be a difficult time for many, especially with the added pressure of rising living costs. Our focus is on ensuring people continue
Photo 1
to feel supported, well–nourished and connected, so they can remain independent in their own homes,” she said.
While physical health is essential, social connection remains just as important. Winter can sometimes lead to increased isolation, particularly for those who live alone.
With more than 180 volunteers delivering over 22,000 meals each month, Meals on Wheels Central Coast provides more than just food. Each delivery offers reassurance, a welfare check and a moment of connection that
helps clients feel safe and supported.
For many, this support becomes even more valuable during times of financial pressure. Having access to reliable, affordable meals can ease the burden of shopping and meal preparation, while also providing peace of mind for clients and their families.
As the community moves through the winter season, Meals on Wheels Central Coast remains committed to
its mission of care, connection and support. By supporting people to stay well, connected and independent, the service continues to make a meaningful difference in the lives of those who need it most.
For more information about Meals on Wheels Central Coast, please visit www.ccmow.com.au or phone 02 4357 8444.
Photo 1 – Photo of meal being delivered (left to right) – Jason Millers (Relationship Manager, Meals on Wheels Central Coast), Lyn Page (Client, Meals on Wheels Central Coast). Photo 2 – Photo of Meals on Wheels Central Coast Winter Favourite – Lamb Roast with mint gravy, roast potatoes, baked pumpkin, broccoli, carrots & cauliflower. Photo 3 – Photo of Meals on Wheels Central Coast Winter Favourite – Beef Casserole with cauliflower, broccoli, green beans, carrots and mashed potatoes.
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Adapting and succeeding in a changing market
BY BLAKE GRAY, PRINCIPAL AT APEX ESTATE AGENTS
Generally speaking, auction clearance rates across the state are trending down. There’s fewer buyers attending weekend Open Homes. Rising interest rates are tightening borrowing capacity. Other economic factors are having a cooling effect on the market. Clearly the market is adjusting.
The good news is that this adjustment was anticipated and by no means should it be a major cause for concern if you’re thinking of selling. In this article I shall address the five most pressing questions coming from potential property sellers as we enter this new market.
CAN I STILL ACHIEVE A PREMIUM SALE PRICE?
Yes – premium prices are absolutely still possible. However, this requires a shift in perspective and a stronger focus on process and service on the part of Agents. In an adjusting market of peaks and valleys it becomes even more crucial to establish a pricing strategy with your selling Agent. As a seller you must shift your approach to, ‘The most effective way to achieve my expectations is to appeal to the wider market, by showing that my property most surely and confidently represents the pinnacle of where price and value meet’. Remember, you’re in a working relationship with the market, not competing against it. This shift should inform subsequent actions with respect to your campaign. When price and value meet, more buyers will respond to your property, thus the likelihood of speedier deals and greater prices increases.
ARE THERE STILL ENOUGH BUYERS IN THE MARKET?
Yes – it only takes one buyer to move your property from ‘For Sale’ to ‘Sold’. A consequence of an adjusting market is that it filters out the less motivated buyers and reveals the serious ones. If a buyer invests their time in viewing property in this market – especially via a Private Viewing – then rest assured they intend to buy.
WHY IS THE FIRST OPEN HOME SO
IMPORTANT?
Your first Open Home viewing is vitally important because it is a direct reflection of the market’s first impressions of your property’s campaign. If the enquiry volume over the first 5–7 days of your campaign is poor and the first Open Home yields no attendees, then this an indication that your property is not reflecting value in the eyes of the market and/or lacks the ‘wow’ factor. If this is the case,
then your first port of call with your Agent should be to review message and pricing, along with all marketing materials. Getting these right can significantly improve enquiry volume and buyer turnout.
thus the reach of your marketing investment is seemingly limitless. Placing your property on the market ‘For Sale’ without utilising video or social media is comparable to producing a great film and screening it in a randomly selected, near empty cinema.
personable experience for buyers will simply sell more property. If the Agent you’re in dialogue with doesn’t possess the highest level of business acumen and leave you feeling exalted and assured after every interaction, then how are they going to make your potential buyers feel?
It’s less about how much you invest in marketing and more so about where you invest. Property videos and social media marketing are invaluable here. The power of social media marketing in this instance is it's apparent ubiquity. Engagement begets engagement – in essence the online audience proliferates,
In hot markets, property sells. Agents list properties ‘For Sale’ and buyers purchase them. In adjusting markets, service sells. This is why your representation matters even more now. The Agent who can provide superior, consistent, elite, 24/7 service and facilitate an overwhelmingly positive,
APEX Estate Agents are a team of avant–garde real estate specialists, marketing experts, and consummate professionals absolutely obsessed with challenging the status quo. We exist to be the ultimate custodians for our clients, thus improving their quality of life through property – that’s our raison d’être. WHY IS REPRESENTATION EVEN MORE CONSEQUENTIAL NOW?
A consequence of an adjusting market is that it filters out the less motivated buyers and reveals the serious ones
KEY TAKEAWAY
It is still possible to achieve a premium price in an adjusting market. This largely relies upon three things. The first, is to remember that you’re in a working relationship with the market, not competing against it. The second, properties that represent the best value often achieve the most favourable result for the seller. The third, is that strong representation is paramount.
HEALTHY EATING ON A SUPER SAVVY BUDGET
BY CARIN CLEGG, ACCREDITED PRACTISING DIETITIAN AT BRIGHT DIETS
With petrol prices increasing the cost of our food, it is time to get super, duper savvy with our food choices to make sure we are eating well. We know that 1 in 3 Australian households (3.5 million) are experiencing food insecurity and 61% of these households are severely affected by skipping meals, reducing fresh food, or going entire days without eating.
In the last national nutrition data we found that:
Over 60% of Australians are not meeting calcium requirements, unchanged from a decade ago.
Almost half of men are not meeting zinc needs.
Almost half of women aged 18–49 are not meeting iron requirements.
2 in 3 adults exceed recommended sodium intake.
96% of Australians are not eating enough vegetables, with intake continuing to decline.
Eating healthy has been shown to reduce the likelihood and duration of colds and flus, as well as prevent and reduce our risk of developing chronic diseases like diabetes, cardiovascular
disease and cancer to name a few. This means that eating a balanced diet that meets your needs, avoids you taking time off work for illness and saves money on doctor visits, tests and medications for years to come.
Eating a healthy diet means you do not waste money on vitamin, mineral or herbal supplementation. Most supplements people take are not required and Dietitians often advise people to change to ones that appropriately supplement their diet.
HERE ARE SOME THINGS YOU CAN DO TO CUT YOUR FOOD BUDGET. At the shops
Choose healthy everyday foods from the 5 food groups.
Choose wholegrains, fruit, vegetables, meat/meat–alternatives like legumes, dairy/dairy–alternatives and healthy fats/oils.
Plan the foods your family will eat for meals and snacks and stick to the shopping list. Many families benefit from a fortnightly menu that changes up seasonally to give variety for enjoyment.
Opting for the original version of the product such as Weetbix or plain oats, rather than any variation, is usually going to be the cheapest for you and for the manufacturer to produce. This reduces the need of petrol to transport the many other ingredients around the world to create them.
Choose whole foods and learn to cook from scratch, avoiding pre–chopped vegetables, pre–prepared meals, sauces, dressings and marinades.
Keep ‘sometimes’ foods to only special occasions. Consider how many of these you need as party time creates a lot of food waste. These foods are of little nutritional value. Opt for nutritious foods that are a special treat instead.
In the kitchen
Avoid food waste.
Do not peel vegetables.
Portion food out carefully when cooking and serving to avoid overeating.
Plan to eat leftovers.
Make sure your fridge and veggie storage area is the right temperature and gets the adequate ventilation by adjusting the vents.
Eating more raw foods saves on time and energy bills: salads, sandwiches, wraps, tacos, rice paper rolls, vermicelli noodle salad.
Opt for home cooked rather than take away or eating out:
Cook extra to have leftovers the next day. Have some quick and easy meal
• Almost half of women aged 18–49 are not meeting iron requirements
• 96% of Australians are not eating enough vegetables, with intake continuing to decline
ideas written on a list on the fridge to remind you, such as a salad with a four bean mix, squeeze of lemon and olive oil, baked beans on toast, Spanish omelette or frittata, boiled egg salad with bread.
Have some healthy meals that you have cooked and frozen ready for when you do not have time to cook. Good options include fried rice, bolognaise sauce, soup or a casserole.
Get all members of the household involved with the food prep. Many hands make light work and even the kids learn the very important life skills of cooking a balanced meal from scratch, eating a wider range of foods and saving money.
In the garden
Making gardening a hobby or activity you enjoy doing, rather than travelling elsewhere can be very therapeutic and
rewarding. Gifting plants or garden centre vouchers is a very smart thing indeed.
Connecting with your local community garden, produce swap, community centre or permaculture group can assist with building your food garden incredibly cheaply.
Herbs: buying herbs is very expensive and most are super easy to grow from cuttings like oregano, basil, rosemary, common mint and Vietnamese mint.
Vegetables: Regrow shallots, leek, lettuce, bok choy, onion, sweet potato by chopping off the root end and placing in water until roots have formed, then transplant into the garden.
Easy to grow vegetables include choko, daikon radish, spinach, beetroot, Okinawa spinach, warrigal greens, scurvy weed, onion weed, snow peas and beans.
Fruit: banana, raspberries, blueberries, mulberries, citrus as well as many nut trees also come in dwarf varieties.
Tea: try peppermint, lemon balm, lemon verbena, lemon myrtle, rosemary, basil, rose geranium, lemongrass – simply add hot water, keep calm and carry on. We will all get through this together.
Carin Clegg is a Paediatric Dietitian and Fitness Professional at Bright Diets with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411, www.brightdiets.com.au or on the socials https://www.facebook.com/BrightDiets
Once again, Mingara Orchid Club will be holding an Orchid
Fair and Show
The show will be held on Saturday 27th June from 9am to 4pm and Sunday 28th June from 9am to 3pm.
The Fair and Show is one of Australia’s largest Orchid Fair and Shows, with 21 Vendors selling Orchids and associated products, along with the Orchid Show showing hundreds of orchids all in flower. Last year drew numbers up to around 5000 people from across the Coast and State.
There will be potting demonstrations and talks throughout both days. This is a community event with no entry fee. And being held at Mingara Recreation Club, food, drinks and other facilities are all available to guests.
THE 'FUN' CLUB
Looking for a little more fun, friendship, and fresh air? You’ll find it all at the Wyee Probus Club … the “Fun” club.
We’re the Wyee Probus Club – and yes, fun really is our middle name. From scenic picnics and Opal Card adventures to places such as Manly, Watsons Bay, Newcastle and elsewhere, to our annual getaway in a cabin, caravan, or tent – we know how to make the most of our retirement.
We also enjoy regular lunches at local clubs and cafés, and at our monthly meetings, we celebrate birthdays, welcome entertaining guest speakers, and share a great meal together.
Retired or semi–retired and aged 55+ Come join the fun –you’ve earned it.
The Fair and Show will be held at Mingara Recreation Club (closest railway station is Tuggerah)
12–14 Mingara Dr, Tumbi Umbi NSW 2261
Phone (02) 4349 7799
Free community event
For more information about our club, call or text Ron on 0478 214 102 or email rongillogly@westnet.com.au Celebrating 8 years of friendship, laughter, and good times.
STRENGTH AND SOCIALISING: the key to living better for longer at home
BY SCOTT LYNCH, FOUNDER AND DIRECTOR OF COMMUNITY THERAPY
As a physiotherapist, I often ask older adults what is their primary goal? The most common answer is: “I want to stay in my own home for as long as possible…ideally forever.” Independence is the cornerstone of a fulfilling life as we age. Whether it’s tending to the garden, walking to the local shops or on the beach, playing with grandchildren or simply being able to get up from a favourite armchair without help, our physical health is the engine that keeps that independence running.
The good news? It is never too late to start, and the benefits go far beyond just “getting fit.”
MEETING THE GOLD STANDARD
When we talk about exercise for those over 55, we look to the Australian Physical Activity and Sedentary Behaviour Guidelines. These aren’t just suggestions; they are an evidence–based roadmap for a longer, healthier life.
For older Australians, the standards recommend:
Accumulating 150 to 300 minutes of moderate–intensity physical activity (like brisk walking or swimming) each week.
Strength and Balance training at least two days a week. This is the “secret sauce” for staying at home, as it directly reduces the risk of falls, which is the leading cause of injury–related hospitalisation for seniors.
FUNCTIONAL FITNESS
Exercise isn’t just about lifting weights;
it’s about functional movement. As physiotherapists, we focus on exercises that mimic daily life.
Squats are essentially practice for getting on and off the toilet or in and out of a car.
Lunges help you get down to the floor.
Calf raises help you reach the top shelf in the pantry.
Balance exercises ensure you can navigate a rugged garden path or a busy shopping centre with confidence.
By maintaining our muscle mass and bone density, you aren’t just adding years to your lives; you are adding life to your years.
THE POWER OF GROUP EXERCISE
While a solo walk is great, there is magic in moving with others. Research consistently shows that social connection is one of the strongest predictors of longevity. In fact, some studies suggest that a lack of social
connection can be as damaging to our health as smoking fifteen cigarettes a day.
The “Blue Zones”, areas of the world where people live the longest, all share a common thread: movement is naturally built into a day filled with social interaction
When you join a group exercise class, you aren’t just working your heart and lungs; you are nourishing your brain.
Socialising during exercise:
Boosts Mental Health: It reduces feelings of isolation and depression.
Improves Cognitive Function: Navigating social cues while moving
Research
consistently shows that social connection is one of the strongest predictors of longevity
keeps the brain “plastic” and resilient.
Increases Consistency: You’re much more likely to show up on a rainy Tuesday if you know your friends are waiting for a chat afterwards!
The “Blue Zones”, areas of the world where people live the longest, all share a common thread: movement is naturally built into a day filled with social interaction.
TAKING THE FIRST STEP
Starting a new routine can feel daunting, especially if you haven’t exercised in a while or are managing aches and pains. My advice is always to start small and seek professional
guidance. A physiotherapist can help tailor movements to your specific needs, ensuring you progress safely and effectively.
Staying at home isn’t just about the four walls around you; it’s about having the physical freedom to enjoy everything within them. By prioritising movement today, you are investing in your independence for tomorrow.
FREE* SENIOR EXERCISE GROUPS ON THE CENTRAL COAST
At Community Therapy, we are proud to offer government–funded, free senior exercise groups across the Central Coast. These sessions are designed by healthcare professionals to improve your strength, balance, and social wellbeing. We offer a range of group exercise programs including those funded by the Hunter New England Central Coast Primary Health Network (PHN) and Commonwealth Home Support Program (CHSP).
To find a group near you and start your journey toward living better at home, contact our team today.
Phone: 1300 031 935 | Email: admin@communitytherapy.com.au https://www.communitytherapy.com.au/exercise-groups/ *Terms and Conditions apply for PHN and CHSP groups
CENTRAL COAST COUNTRY MUSIC ASSOCIATION INC.
The oldest country music club in NSW
The Central Coast Country Music Association Incorporated was formed in 1976 when 17 country music enthusiasts met with the intention to form a country music club right here on the Central Coast. And they did!!! In fact, three of those original members Vera, Vince and Lyn McKenzie remained active committee members till their deaths in 2008, 2009 and 2012. Respectively each of them having been made a life member of CCCMA Inc. Over the past 49 years, the CCCMA Inc. have promoted country music and fostered new talent whilst raising monies for numerous charities and individuals in needy situations.
Many successful Australian country music artists over the 50 years featured on CCCMA Festival Shows. During this time CCCMA Inc. has also featured American and Canadian guests all appearing on CCCMA Festival Shows. A real coup for CCCMA Inc. Committee to achieve as a part of their Constitutional pledge.
Central Coast Country Music Association Incorporated ran the country music festival at The Entrance Memorial Park billed as "Concert by the Sea" for some ten years before securing their grounds at Warnervale.
This was an exciting era for CCCMA Inc. as they established the Warnervale Country Music Park, set on 11 acres. The land was virgin bushland at the time which was cleared by volunteers of CCCMA members and their children, all eagerly 'pitching in' to eventually create the wonderful country music park facility that was known and appreciated
Over the past 49 years, the CCCMA Inc. have promoted country music and fostered new talent whilst raising monies for numerous charities and individuals in needy situations
nationwide. The park boasted many features, including a huge concrete stage erected after vandals burnt down the original timber stage, (known far and wide by artists and fans alike for its character), a modern toilet block, large outdoor kitchen and children's playground were all a part of the facility.
Another great attraction for Central Coast country music members was when CCCMA began line dancing on the Central Coast back in 1993, naming the group Coastal Bootscooters. Today CCCMA are introducing a beginner's line dance class with their new group Central Coast Line dancers right here at CCCMA home of Country music on the Coast, the Halekulani Bowling Club.
The CCCMA Inc hold the Round–Up on 1st Sunday each month at 12.30pm, a Showcase on 3rd Sunday of each month at 1pm and a beginner's line dance class each Tuesday 10.30am, all at Halekulani Bowling Club (part of the Mounties group).
Everyone is welcome to come and perform or just come to enjoy the music and meet up with old and new friends while sharing the common interest of the love of country music.
CCCMA are celebrating their 50th birthday at Halekulani Bowling Club on Sunday 17th May 2026 from 12.30pm. The Showcase will feature some very well known acts that have been members of CCCMA over those 50 years plus lots of giveaways, raffles. Free admission!
