Author Archives: Practice Manager

Pack yourself a filling lunch fast

With the hustle and bustle of work building up over the week, we feel like there’s less and less time to prepare lunch for work. It comes as no surprise when we grab something convenient from the nearest food outlet.

The downside? These options can come served in large portions with excess added salt, sugar and unhealthy fats instead of the nutrients we need to stay energised and full for the rest of the day. Buying lunch also takes time to line-up, order and wait for our food to be made. This leaves less of our lunch break to sit, chew and enjoy our food, a key experience that starts the process of proper digestion and lets our brain know we are full.

To solve this dilemma, use this four-step guide to pack a filling, healthy and delicious lunch, fast.


Take advantage of pre-packed salads or microwavable vegetable bags and fill half of your lunch with a good hit of fibre that adds “bulk”. The stretching of our stomachs from fibre signals to our brain we are full, making our meal much more satiating. Certain fibres, like those in asparagus and beetroot, also feed our good gut bacteria. When well-fed, they release appetite-regulating chemicals that can stave-off hunger-pangs and unnecessary snacking too soon after our lunch.


Next, include a serve of lean protein. This is essential for longer lasting satiety as protein increases the production of hormones which signal long-term fullness to our brain. Aim for a palm-size and look for quick options like canned tuna or salmon, boiled eggs and ready-to-eat lean roasted chicken or falafels. 


Round out your meal with carbohydrates that have a low Glycaemic Index (GI). This means it is broken down into glucose slowly, providing our brain a sustained stream of fuel to power through the 3pm slump. Make use of high-fibre wholegrain breads and wraps, microwave grain cups and even canned legumes.


Finish with a dash of healthy fat for flavour (i.e. fun). Ensuring your packed lunch is tasty gives it a fighting chance against highly-palatable takeaway options. Healthy fats are also needed to absorb fat-soluble vitamins, like those found in tomato, capsicum and leafy greens. Sprinkle a handful of nuts for crunch, spread a creamy hummus in your wrap or whisk extra virgin olive oil-based with balsamic vinegar to perfectly coat salad vegetables.

Next time you plan to head to the food court, try these four steps and see how you feel. You might just find the staff kitchen cookies aren’t calling your name come mid-afternoon.


Medical Acupuncture

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Are you experiencing pain, stress, insomnia, nausea, anxiety or depression? You may be surprised to learn that these problems can be treated with Acupuncture!

Come book an appointment with the lovely Dr Janet Widmer to experience the benefits of Medical Acupuncture or call the centre on (02) 8070 6888 to find out more!

Appointments are Medicare rebateable!

Closing the Gap!


Information about the Indigenous Health Incentive and PBS Co-payment Measure

The Australian Government has introduced two new programs to help Aboriginal and Torres Strait Islander Australians better manage their health, especially chronic diseases. The Practice Incentives Program (PIP) Indigenous Health Incentive is a program for your doctor or clinic to help you manage your chronic disease/s and to make sure you get access to the care you need. The Pharmaceutical Benefits Scheme (PBS) Co-payment Measure will give you access to cheaper medicines. You normally have to pay some or all of the cost of PBS medicines and this is called a co-payment. The PBS Co-payment Measure will reduce this co-payment for eligible Aboriginal and Torres Strait Islanders.

What is Chronic Disease?

A chronic disease is an ongoing illness you have had-or are likely to have-for at least six months. Some chronic diseases include: * Asthma * Cancer * Heart Disease * Diabetes * Arthritis * Stroke

Can I be part of the PIP Indigenous Health Incentive?

You can be part of the PIP Indigenous Health Incentive if you: * are of Aboriginal and/or Torres Strait Islander origin * are aged 15 years and over * have chronic disease/s and * have a current Medicare card

Can I join the PBS Co-payment Measure?

You can join the PBS Co-payment Measure if you: * are of Aboriginal and/or Torres Strait Islander origin, and * have an existing chronic disease or chronic disease risk factor.

How will the PBS Co-Payment Measure help me?

If you are a general patient – which means you do not have a Centrelink or Department of Veterans’ Affairs (DVA) concession card – you will only pay the concessional co-payment amount (currently under $6 for each medicine). If you have a Centrelink or Department of Veterans’ Affairs (DVA) concession card, or if you or your family has reached the PBS Safety Net threshold, then you will not have to pay anything at all. For more information about the PBS Safety Net, talk to your pharmacist.

What if I don’t have a current Medicare card?

If your Medicare card is not current, or you don’t have one, talk to your health worker, visit your local Medicare office or call the Medicare Australia Aboriginal and Torres Strait Islander Access and Employment line on 1800 556 955.

How can I be part of these programs?

You will need to fill out a patient consent form and give it to your doctor or practice staff member. The form is available from your doctor or clinic.

For more information regarding these programs, click here.