With Toby Bartle, Psychologist of Tumbleweed Therapies

When people hear the word mindfulness, they often picture someone sitting cross-legged, eyes closed, breathing deeply… maybe even burning incense? Honestly, that couldn't be further from the truth.

Mindfulness, at its core, simply means paying attention to what's happening right now. It's about stepping out of autopilot and away from the to-do lists, bills and reruns of old conversations, and bringing you back into what's happening right in front of you.

For me, mindfulness is mountain biking. Flying downhill, paying attention to every bump, every turn, every corner, because in that moment, there's no room for overthinking or worrying. It pulls me back to the here and now, giving me space from my thoughts. And we all need space from our own thoughts sometimes.

In Ingham, there are so many ways to be mindful. Maybe it's the breeze on your face when you're fishing or walking along one of the beaches. The steady rhythm of your boots crunching over dry ground or your toes slipping into warm sand. The rumble of a dirt bike or the hum of a haul-out in the distance. It might be as simple as pausing to feel the weight of this newspaper in your hands or noticing how your body feels in the chair as you read.

These moments are all invitations to come back to here, to now.

It sounds simple because it is. Mindfulness isn't just meditation. An easy way to start? Pay attention to the sounds around you right now – how many can you hear? Traffic, people talking, birds singing?

The benefits are backed by science, including lowering stress, reduced anxiety and depression, better sleep, improved focus, and even better physical health. But more than that, it gives you a break from the mental noise – the grocery list, the nosy neighbours' opinions, mulled past conversations, future worries and everything else that takes you away from right now.

You don't need to change what you do or slow down… you just need to be mindful of the moment you're in. So next time you're doing something, anything, take a moment and breathe. Look around and notice what's there and live in that moment for just a small while, enjoying it and grounding yourself in your body.

You're already doing mindfulness, whether you call it that or not. But if you need help getting it started or directed guidance, get in touch and let’s have a chat. Our website is www.tumbleweedtherapies.com.au check out our services. Or contact us via email: intake@tumbleweedtherapies.com or call: 07 4463 8679

While southern gardens slow down for winter, here in the Hinchinbrook Shire, cooler days and crisp nights bring a welcome shift — not a stop — in the gardening calendar.

Winter is the perfect time to plant leafy greens like lettuce, rocket, and bok choy, along with herbs such as coriander, dill and parsley, which thrive in the milder weather. Flower lovers can enjoy colourful blooms too — marigolds, petunias and pansies all flourish through the season.

It’s also a great time to tidy up around the garden: prune back straggly growth, mulch your beds to lock in moisture, and feed your soil with compost or aged manure as the dry season makes weeding easier, and fewer bugs means less stress for your plants!

If you’ve got fruit trees, check for any signs of disease or scale and give them a light feed to support healthy growth heading into spring. Above all else, don’t forget to take a moment to enjoy the slower pace — whether it’s sipping a cuppa on the verandah or harvesting homegrown herbs for your evening meal.

Winter in the tropics is short and sweet — make the most of it in the garden.

Fill your home with some charming citrus coasters! This guides you through the process of crocheting a coaster in the shape and colours of any citrus fruit you'd like. Whether you're looking for a quick project or a fun gift idea, this pattern is designed to be both easy to follow and fun to complete.

Skill Level: Beginner | Time: 30 minutes
Materials Needed: 4mm yarn (default: white/cream, yellow, orange, green), 4mm crochet hook, Darning needle.
Optional: Cork (for backing)

Making a lemon - switch up the colours for other fruits
Round 1: Using light yellow, make a magic ring and immediately chain 2. Then dc x12 into the magic ring. To secure the round, sl st to the 1st dc in the round (12).

Round 2: Ch x2, then dc inc in every stitch from the previous round. Then sl st to the first dc in the round (24).

Round 3: Ch x2, then dc inc, dc and repeat for the rest of the round (36). Then sl st to the first dc in the round and fasten off the light yellow yarn and switch it to white.

Round 4: Ch x1, then sc inc, sc x2 and repeat for the rest of the round (48). Then fasten off the white yarn and switch it to the darker shade of yellow.

Round 5: Sc in every stitch from the last round (48). Then fasten off the yellow yarn and weave in any ends.

Embroidery: Using the white yarn and tapestry needle use a running stitch or back stitch (hand embroidery terms) to create the lines for the lemon segments. You want to create 8 lemon segments.

Serving Smiles, Shakes, And The Best Burgers Around

Oasis Coffee Shop is a local favourite with a rich family history and a flair for classic lunchtime vibes, served with a traditional 'Little Italy' twist. Located in the heart of Ingham, Oasis was originally owned by Ross, Nancy, and Sam Pavone and has long been a beloved part of the community. In 2020, Angie Pavone took over, continuing the family tradition while bringing her own energy and ideas into the mix

Many locals recall their late-night service, picking up hot chips with gravy and burgers after their footy games, but while the hours have changed, the favourites haven’t. Their homemade hamburgers remain their top seller, alongside hearty lunch favourites such as crunchy savoury mince jaffas, wedges served with sweet chilli and sour cream, toasted and fresh sandwiches, and of course hot coffee.

On the sweeter side, Oasis serves up thick milkshakes, waffles, banana splits, and traditional Italian treats that add to the classic Ingham experience, keeping locals and travellers coming back for more.

Who could forget their showstopping cannoli or generous antipasto platters? Perfect for a picnic or road trip snack, they’re ideal for sharing – or savouring solo.

You can reserve a table or organise outside catering for your next event. With friendly service, affordable prices and that nostalgic feel, Oasis continues to serve up classic food with an Italian heart. You can even take home a packet of their fresh, handmade ravioli to bring a taste of Oasis to your own kitchen.

On Tuesday, 15th July, Oasis invites the community to come in and enjoy $4 hamburgers and a piece of cake, offered in bittersweet memoriam to the Pavone family – a heartfelt gesture that honours their legacy and lasting connection to Ingham.

Whether it’s for a coffee, a burger, or just a blast from the past, Oasis is a stop worth making.

The 4 the 8 the 5 and 0
are numbers that I've come to know.
'Cos when you place them side by side
they mark the Herbert River's pride.

Where life is lush and sugar grows -
white flowers shine in endless rows.
Humped brahmans glow in fields of green -
a cattle that is soft and lean.

By mountain streams and coral sea
is where I've found my place to be.
With everything you need to live -
what more could Mother Nature give?

Those people out at Taylor's Beach
have paradise within their reach -
the swaying caves and rainbow reef -
a water world beyond belief.

Just slide a boat in at the ramp
and cruise across to set up camp
near Orpheus, where corals swish
and locals snorkel, dive and fish.

Lucinda Jetty draws a squad -
all chasing barra on a rod.
Now Hinchinbrook's an isle that's grand,
with waterfalls and golden sand.

Then if you want to sink a beer
and watch the evening disappear -
at Forrest Beach Hotel you'll find
a seafront bar where crowds unwind.

The drive back into Ingham's swift.
But if you're ticking - get a lift.
While on the way you’ll make a dart
around the economic heart.

A dragon breathes and bellows smoke
at Vicky Mill, where river folk
are grafting through each night and day,
all season, 'til it's time to play.

Along the street of that old town
you'll wander up and wander down.
There's delis, butchers, pubs and pies -
wild local prawns and Jonny's fries.

No party here would be complete
without a cream horn as a treat.
They call it Little Italy,
this Aussie town community.

While life is breezy by the coast -
it's inland that I love the most.
That valley that is deep and wide,
where mountains run on every side.

The Wallaman comes crashing down -
a jewel in Herbert River’s crown.
Australia’s highest waterfall -
this Queensland region has it all.

The crystal creeks and national park -
that giant fig tree's magic spark.
And as you cross the bridge you go
above the Herbert's timeless flow.

It's then you feel your stomach rise -
you're under Abergowrie skies,
high heaven's dome, Our Lady blue -
where steamy mountains shelter you.

The canefields sweep across the plains
and feed the hungry valley trains.
From east to west, in dry and wet,
the sun and moon both rise and set.

And when it's time to go to bed
the constellations soothe my head.
Beside a red-log fire I lay
out underneath the Milky Way.

But driving south of Rollingstone
I strangely start to feel alone.
The trees and scrub go brown and dry.
No mountains stretch across the sky.

Alarm bells ring, and then I know
I must have left 4850.
When jobs are done I'll soon be back -
beneath that old Dalrymple Track.

The Burdekin can keep the cane
they cultivate without the rain.
And all the world can lead the race -
I'll stick at Herbert River's pace.

The land where each horizon's clear,
where Sheahan's boozer had no beer,
has all a bloke could want, and so -
that's why I love 4850.

Author's note: This poem is inspired by Errol Cerutti - especially the part about the cream horns

Forrest Beach Takeaway has become the local go-to for fresh, satisfying meals served with heart. From fresh East Coast Spanish mackerel to homemade burgers and classic snack foods, this spot delivers all the essentials for a hearty lunch or dinner.

The fish is the hero of the menu. Sourced locally and bought whole, the team uses every part — fillets are battered, crumbed or grilled to order, using the bones and head in delicious stocks and skins for crab pot bait, and nothing goes to waste!

Then there are the chips. Crispy, golden, unforgettable, and you can get them covered in gravy, they’ve built a loyal following among regulars.

“Our customers reckon our chips are some of the best they've had. They're super crunchy and delicious! We also make our homemade potato scallops. We're always on the hunt for the biggest possible potatoes, and our customers LOVE them.”

The burger line-up is equally impressive. From house-crumbed chicken and steak to Spanish mackerel and homemade beef patties, each one is packed with fresh salad and generous fillings. The massive Reef and Beef burger weighs in at nearly a kilo. Want it in a wrap or sandwich instead? No worries.

For those after a lighter option, the Caesar Meal or Karaage Chicken Meal comes with chips and a drink, ticking all the boxes for a satisfying midday feed.

Calamari fans can’t get enough of the crispy rings, and the calamari wrap is a hunger-busting favourite. You’ll also find timeless takeaway classics like Chiko rolls, dagwood dogs, homemade spring rolls, and cinnamon-sweet deep-fried pineapple rings.

And if you’re in the know, don’t forget to ask about their ‘hidden menu’ specials like the infamous Cure Burger,

“We rolled it out as a hangover breakfast years ago. It had a bit of like a cult following, and we still get random people coming in asking if we do the 'Cure' burger still!”

Come down to Forrest Beach Takeaway, it's packed with local flavour, generous serves, and you can taste the love in every bite.

Community Day last Thursday brought together everyone from juniors to seniors, and a few firemen, to enjoy the formal re-opening of the community facilities at TYTO. There was story time and robotics, along with computer classes and colouring. The cake was cut and councillors and community alike enjoyed the sweetness of jovial conversations among the stacks of the beloved library.

Local Facilities Re-Open!

Mayor Ramon Jayo said that he was "Very happy to finally see our gallery and our library back in action after an extended period. It is a central focus point for many people in our community, particularly with children's library activities, the computer skill-ing and the list goes on with a number of other functions that they have."

He also wanted to commemorate the staff on their resilience; "So now being open, I wanted to give accreditation to the staff. Getting it (the re-opening work) done as soon as we possibly could. Given the traumas and the drama that we've had with air conditioning systems, and with all that, we do appreciate them, working towards getting it (the library and gallery) open, quickly."

After more than a decade in Ingham, Ingham Antiques and Collectables is preparing to close its doors — and everything must go!

The shop was originally run by Ian Fitzgerald’s younger brother and served the local community with hand-picked antiques. When his brother stepped away, Ian took over the business intending to wind it down. Preferring the joys of retired life — and without the specialist expertise — Ian now plans to help find every item a good home.

With the decision made to close, Ian is holding a massive clear-out sale. Every item in the shop has been reduced, with many marked down for quick clearance. It’s a rare opportunity for collectors and bargain hunters alike to snap up a treasure or two before the doors shut for good. While it marks the end of an era, locals are encouraged to show their support and perhaps find something special to remember the store by.

With gems like an extensive record collection in pristine condition, beautifully painted chinaware, pottery, thimbles, free books, and a ‘$1 only’ section of unique odds and ends, it’s the perfect place to uncover your next new (but old!) special something.

Drop in, say goodbye, and take advantage of the final markdowns — while stock lasts!

Did you know the Ingham Show has been a cornerstone of Hinchinbrook’s cultural and agricultural identity since 1919? First hosted by the Herbert River Pastoral and Agricultural Association, it quickly became a regional highlight, showcasing livestock, produce and horsemanship.

In the 1930s, the showgrounds came alive with thrilling events like Brownlock’s high jump, clearing 7 feet and drawing roaring crowds. These moments fostered strong community pride and multi-generational involvement.

Over time, the show has also supported local tourism, attracting visitors keen to experience an authentic country show alongside World Heritage rainforests and sugar cane landscapes. Many extend their stay to explore Wallaman Falls, TYTO Wetlands and regional walking trails.

As this year’s show concludes, it remains a vibrant celebration of community spirit, agricultural heritage and local pride, uniting locals and visitors in the heart of North Queensland.

Want something sweet but not too naughty, try this easy recipe for healthy air-fryer caramelised apples. All you need is an air-fryer and three ingredients to enjoy this perfect winter warmer desert!

Ingredients

1 apple (or pear)
1 tablespoon honey
1 teaspoon ground cinnamon

It's this easy!

Preheat your air fryer to 180˚C.
Slice the apple in half, then carefully cut a V-shape to remove the core and seeds.
Drizzle each half with honey, then sprinkle with cinnamon.
Pop the halves into the air fryer and cook for 15 minutes, or until they’re soft and golden.

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Tweaks

Serve with yoghurt, and a sprinkle of granola, nuts, or seeds.
Or a dollop of thickened cream and fresh berries.


Want to keep the party going this Dry July? Try this tropical mocktail for a fizzy and fruity alternative!

Ingredients

Serves = 1

3-4 ice cubes30ml

pineapple juice

30ml coconut water

1 tablespoon pineapple (fresh, or canned in natural juice and drained),

chopped250ml sparkling water

(plain or with a hint of pineapple)

It’s this easy:

Put ice, pineapple juice, coconut water, and pineapple in a tall glass.Top with sparkling water, swizzle and enjoy.

Recipe from nomoneynotime.com.au

Feeling the winter chill? Cosy up with this hearty root vegetable soup – creamy, comforting and full of flavour, all without needing stock (or much cream, for that matter!). Made with everyday ingredients and a clever hint of curry powder, it’s a nourishing, fuss-free recipe that’s perfect for busy weeknights and chilly evenings alike.

Ingredients

2 tbsp olive oil

1 tbsp butter

1 onion, chopped

2 garlic cloves, minced

2 carrots, peeled and chopped

1 parsnip, peeled and chopped

1 small celeriac, peeled and chopped (or substitute 3 celery sticks or swede)

1 potato, peeled and chopped

1 sweet potato, peeled and chopped

1 tsp mild curry powder

½ tsp dried thyme

4 cups water

½ tsp salt, pepper to taste

½ cup cream (or milk + 1 tsp butter)

Method

Heat oil and butter in a large pot. Sauté onion and garlic for 2 minutes until softened.

Add all vegetables, curry powder and thyme. Stir for 3–4 minutes to lightly toast spices.

Pour in water, season with salt and pepper. Bring to a boil, then reduce heat and simmer uncovered for 15 minutes or until vegetables are soft.

Stir in cream, simmer 1 more minute.

Remove from heat. Blend until smooth using a stick blender or in batches in a jug blender.

Adjust seasoning to taste.

To Serve
Drizzle with extra cream, a pinch of curry powder and parsley. Perfect for cosy nights in – no stock required!

Recipe credit: Nagi Maehashi, Recipetineats: https://www.recipetineats.com/country-harvest-root-vegetable-soup/

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When the weather turns chilly, there’s nothing quite like a hot cup of tea to bring comfort. But beyond the cosy feeling, the right brew can also help support your health during the colder months.

Ginger tea is a top pick. It’s naturally warming, aids digestion and may ease cold symptoms thanks to its anti-inflammatory properties. Add lemon and honey for a soothing, immune-boosting mix.

Chai tea is another favourite. This spiced black tea is brewed with warming ingredients like cinnamon, cardamom and cloves. These spices are known to improve circulation and support the immune system, making chai a flavour-packed winter go-to.

For a caffeine-free option, rooibos is naturally sweet and full of antioxidants. It’s gentle on the stomach and great for soothing sore throats.

Peppermint tea is refreshing while still warming. It can ease congestion and help digestion, especially after hearty winter meals. Chamomile is perfect before bed, helping you relax and sleep soundly.

Green tea is a lighter brew, but still offers a good dose of antioxidants to keep your immune system in shape.

Whatever your taste, there’s a tea to warm your hands and heart this winter.

Bargain hunters and market lovers, mark your calendars. The Forrest Beach Progress Association is bringing back the much-loved Forrest Beach Car Boot Sale this August.

Locals and visitors alike can browse through a wide variety of stalls packed with treasures, pre-loved goods and plenty of bargains. Whether you are clearing out the shed or on the hunt for something unique, this is a great day out for the whole community.

There will be both indoor and outdoor sites available, with a sausage sizzle, drinks and a delicious morning tea provided by the CWA to keep everyone fuelled for shopping.

Stallholders are welcome, and for those keen to set up a site, bookings can be made by contacting Sharon on 0468 422 365. It is a fantastic opportunity to declutter or raise some extra funds while meeting new faces from around the district.

So come along for a fun morning out, grab a bite to eat and pick up some great finds.

WHAT: Forrest Beach Car Boot Sale
WHEN: Saturday 2 August 2025, 8:00am to 12:00pm
WHERE: Progress Hall, 68 Wattle Street, Forrest Beach

Nick is a pint-sized bundle of joy with a larger-than-life personality. Although he may seem shy and a little nervous at first, once he knows he can trust you, Nick will become your loyal shadow and best mate. He loves cuddling up close, but is always respectful of your space.

Nick thrives on socialising and is great with both his feline and canine foster siblings. He loves making new doggo friends (you should see the zoomies), heading off on beach days or running free at the dog park. When the adventures are done, Nick is also a big fan of lazy Sundays spent snuggled on the couch or soaking up the sunshine.

He already knows basic commands and responds well to "no", easily adding more skills to his companionable repertoire. With his sweet and affectionate nature, Nick is sure to bring joy, laughter and lots of love to any home lucky enough to welcome him. All he asks is a patient, gentle home where he can continue to blossom and shine.

To meet Nick, just fill out an enquiry form at: www.angelpawsinc.com.au/forms.html
Included in the adoption fee: desexing, microchipping, up-to-date vaccinations, flea/tick/intestinal worm treatment and Proheart.

Adoption fee: $450
Age: 27/07/24 - 10 months
Sex: Male
Breed: American Staffy X
Kid friendly: Yes
Cat friendly: Yes
Other dogs: Yes
Fences: 5ft