WALWA WORLD Free - Donations Accepted A free monthly Walwa- community newsletter covering the Upper Murray from Tintaldra to Burrowye and from Ournie to Talmalmo August 2017 OPENING OF THE NEW JINGELLIC EMERGENCY WELFARE CENTRE/JINGELLIC SHOWGROUNDS PAVILLION

Persistent precipitation greeted the attendees of the Grand Opening and Obsession. The fire drums and heater in the facility were lit Event of the Jingellic Emergency Welfare Centre / Jingellic early to provide a warm welcome and Kerryn Daly, Kylie Showgrounds Pavilion on Sunday morning (27/8/17). The Hoffman and Sonia Reicheldt had the soup, pulled pork rolls and organisers were devastated but as we all know, you need rain to gourmet kransky-dogs ready to feed the masses. create a rainbow! This is a metaphor which is on par with the committee’s experience of the entire project to build the facility and so it was with the Opening Event. Hard work, a positive outlook and good planning ensured that the new facility and the Grand Opening Event proved to be a success.

Janice Newnham, Mr Greg Aplin MP, Jenny Vinge and Mary Hoodless cutting of the ribbon

We were very fortunate that the unexpected nasty weather didn’t impact on attendance with over 240 persons tallied by Vyner Smythwick. The crowds were keen to view the new facility, inspect the NSW SES Flood Emergency Community Cache and peruse the amazing collection of art and sculpture which was produced by talented local artists. All enjoyed their choice of Mr Greg Aplin MP lunch from the varied menus on offer, washed down with an alcoholic / non-alcoholic or warm beverage. Everyone’s taste was Marquees were erected in front of the Jingellic Emergency accommodated! Welfare Centre forming a cozy quadrangle which also provided protection to the gathering throngs from the inclement weather. The sun made an appearance in time for the speeches and we heard The caravans of Brewing Company and Kirsten’s from Acting JDPAH President, Mary Hoodless and Mr Greg Coffee and Jaffles and the Red Gum Woodfired Pizzas trailer Aplin, Member for who both welcomed the other honoured completed the corral. Tucked inside the marquees were the tasting guests including: David Wortman Mayor Towong Shire, Dave tables of three local boutique wineries: Flyfaire, Mt Cont’d pages 8, 9, 10

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Editor: Irene Palmer THANK YOU

Publisher: Kerrie Thompson I would like to thank Colette Connors the Remote PO Box 46 Area Nurse as well as the local CERT TEAM, Walwa VIC 3709 especially Sue Martin & Sue McKimmie for their Ph: 02 6037 1220 quick action they gave me to relieve the pain I Fax: 02 6037 1207 endured during my recent illness. Their quick action certainly helped me in my recovery. Thank you to all Email: [email protected] my friends for your well wishes and prayers. and cc to [email protected] Elayne.

Copies in colour are available on the website at Hi everyone, I just wanted say thanks to everyone in www.walwabushnursing.com the community that dropped off their plastic bags.

We literally have taken hundreds of bags to Albury DEADLINE for articles for next edition for recycling ,COLES and WOOLWORTHS are 12 NOON FIDAY 22 SEPTEMBER 2017 phasing out plastic bags in the next 12 months, but NO articles will be accepted after this they will probably still have plastic covering some of deadline their groceries so we will continue to recycle as long as the bins are available

Send articles in either Word or Publisher. Keep up the good work!!! Do not send PDF as articles sometimes need Sue Martin adjustment to fit on the page. For group reports please limit articles to 220 words What's on at the and 2 photos. Bush Nursing Centre this month

Photos must have publication approval from the subject. Please label your photos September 2017

Thank you for all our loyal advertisers and to ALWA MEDICAL CLINIC & Walwa Post Office and Jingellic Store, Sue Wilkie who provides free distribution services which PHARMACY enables us to keep the Walwa World a free paper. Doctors during September are;

ADVERTISE WITH WALWA WORLD Dr Clare Roczniok Rates are as follows: Dr Michele Quigley

Business card size @ $10 per edition or $110p/a Dr Megan Eddy

¼ page @ $15 per edition or $165p/a Appointments can be made with the following practitioners:

½ page @$25 per edition or $275p/a Physiotherapy - Liz Wallace every Thursday Ph: 6076 3200 Massage Therapist - Narelle Rouch Ph: 6037 4122 Full page @$45 per edition or $495p/a Maternal Health Nurse - Leanne Webb Ph: 0427 334 448

Walwa World is for the delivering of information and articles for the benefit of the community. This information is not a 16 - 18 Main Street substitute for professional advice and is not intended to be Walwa, Victoria, 3709. used as such. The editor does not accept any liability for any Phone: 02 6037 1222 loss or damage incurred by use of, or reliance on such Fax: 02 6037 1207 information and makes every effort to ensure the quality of the E-mail: information. However Walwa World cannot guarantee and [email protected] assumes no legal liability or responsibility for the accuracy, currency or completeness of information. www.walwabushnursing.com

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BIRTH NOTICE

Dowdy, Mason James

Dominic and Anna Dowdy (nee Stephens) thank God for the safe arrival of our son, Mason James, on July 3, 2017, at Cooma Hospital. 3.845kg; 50cm. We want to thank our Corryong Baptist Church family and all our friends for their prayers and loving support.

Walwa Primary School

Thank You to our anonymous donor! From Walwa PS

Some lovely community person paid the Walwa Hall hire fee for our forthcoming play.

Unfortunately, we had made other arrangements to stage the play, but we would just like to say ‘thank you’ for your very, very kind gesture.

We know you wanted to remain anonymous, but THANK YOU we are hoping you read this notice; we were very touched! A big thank you to Betty Hallinan Oh and don’t forget to come along to our play Jack Hallinan and Mary Connors FINDING JILL for folding of July Walwa World

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36 Main Street Walwa Vic 3709

Domestic-Rural-Commercial Brent Innis M: 0409 800 925 WE ARE OPEN Reliable, cost effective and friendly NSW Lic: 282546C / VIC Lic: 25177 Monday, Wednesday and Friday Reminder to all community members that free Internet access is available Monday to Friday during 10:30am to 3:30pm office hours at The Walwa Bush Nursing Centre

The Community Shop is now plastic bag free. If you require a bag please bring along one of your own, We will still have some cloth and paper bags and bags you can borrow.

For further information ph 0408 696 384 Walwa

Post Office Accountants and Financial Planners

At Walwa Post Office we now offer 24 The Esplanade 2650 “Bank@Post” 45 Main Street WALWA 3709 Phone: 02 6921 1966 Which allows you to do your banking *Deposits Stephen Byrnes & Frank Corbett Chartered Accountants *Withdrawals Taxation Business Planning *Balance Enquiries Appointments in Walwa every Monday and Thursday

at the Walwa Post Office. Catherine Chalker We also have Souvenirs, Giftware, Financial Planner Phones and Accessories Investments, Super, Insurance, Shares, Retirement Planning & Aged Care Advice 47 Main Street, Walwa, Vic, 3709. Phone: (02) 6037 1301 Available in Walwa by appointment

ASB Financial Services are a corporate authorised representative of Securitor Financial Group Ltd Australian Financial Services Licence 240687 Wholly owned by Westpac Banking Corporation

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HEEL PAIN can be debilitating. There are numerous reasons heels, may have never experienced any foot pain. Spurs take many for heel pain and a thorough assessment will determine the years to develop and can also be found at the back of the heel, near cause of your pain. Plantar fasciitis is the most common cause the Achilles tendon, or in other parts of the body. of chronic pain beneath the heel or sometimes under the arch of the foot, affecting thousands - almost 4% of the Australian The main cause of heel pain is overstretching of the plantar population. fascia ligament under the foot due to over-use: too much sports activities, ballet, aerobics, modern dance, running, walking or PLANTAR FASCIITIS is Latin for "inflammation of the plantar standing for long periods & weight gain will place tractional forces fascia" which is a thick, fibrous ligament connecting your heel to on the foot ligament. Excess weight places great pressure on the the ball of your foot. It forms the arch of the foot and functions as bones, nerves, muscles and ligaments in the feet, with eventual our natural shock-absorbing mechanism. The plantar fascia is not consequences. Even late pregnancy can cause foot very elastic and therefore has limited capacity to stretch. When problems! Unsupportive footwear such as 'floppy' shoes with no strained, it may swell and become painful. Symptoms are worst support & thongs affect our walking pattern as does walking during first steps in the morning and after rest because during barefoot, especially on hard surfaces like concrete or tiles. Heel rest, our muscles and ligaments tend to shorten and tighten up. pain is very common amongst the over 50's due to muscle With sudden weight-bearing, tissue is traumatised, resulting in a weakness and tightness in the ligaments & over time the natural stabbing pain. Heel pain is usually experienced in the centre of the protective fatpad under the heel thins out. underside of the heel, or at the front or sides of the underside of the heel. To prevent sudden sharp pain in the morning or after Low arch/flat feet: An important contributing factor to Plantar sitting, give the feet a warm-up first with some simple exercises Fasciitis is over-pronation. This is a condition whereby the feet (see below). Avoid barefoot walking, especially first thing in the roll over, the arches collapse and the foot elongates putting morning, as this will damage the plantar fascia tissue. Symptoms excessive strain on ligaments, muscles & nerves in the foot. When may include a mild swelling under the heel and tightness in the the foot is not properly aligned, bones unlock, causing the foot to calf muscles. Tight calf muscles are a major contributing factor to roll inward. With every step, your foot pronates and elongates, Plantar Fasciitis. stretching the plantar fascia and causing inflammation and pain at the attachment of the plantar fascia into the heel bone. A high After walking around for a while, ligaments warm up, become arched foot displays a great degree of tightness in plantar a little bit more flexible, easing the pain entirely or reducing to fascia. Re-alignment of the foot is an important part of treatment. a dull ache. If walking a long distance or standing for hours Cortisone is a powerful anti-inflammatory and when injected the pain may return. Both heel pain and arch discomfort are directly into the heel it will work almost immediately but it does related to Plantar Fasciitis, with heel pain being far more common not address the root cause of the inflammation, and needs to be than arch pain. The tightening of the plantar fascia causes more repeated every few months. These injections are quite painful, and traction on the ligament, making the tissue even more sensitive. most doctors today will consider other, less invasive treatment Pain may increase throughout the day if you are on your feet a options first. Accupuncture is an alternative treatment lot especially if walking on hard surfaces. Too much traction on method; Trigger-point massage, Strassbourg sock and night the plantar fascia causes micro-tearing, resulting in irritation, splint: wearing these at night may help; Surgery: a last resort inflammation and pain. Plantar fasciitis may be caused by tightness of the plantar fascia, muscle weakness and tightness, Fortunately there's a lot you can do yourself before seeking your biomechanics, or other factors. Left untreated, it can any specialist medical treatment: become chronic resulting in further problems. Rest/reduced activity: The body is capable of healing itself and can overcome inflammation with rest. Avoid running, sports, TREATMENT of heel pain is multi-faceted and podiatrists are walking long distances up or down hills and standing for experienced in conducting assessments to determine the cause. prolonged periods for at least 6 weeks. Treatments tailored to your particular condition include Foot and leg exercises Many people have tightness in their calf strengthening and stretching exercises, strapping, orthoses, muscles and Achilles tendons, which can hamper a natural walking footwear advice, shockwave therapy and prolotherapy. pattern & places excess strain on the plantar fascia. Flexible muscles are very important in the treatment and prevention of most foot and leg injuries.

Ice and Anti-inflammatories Two or three times a day, apply an ice pack onto the heel and hold for 5 to 10 minutes to help cool down the inflammation and provide temporary pain relief or roll a frozen bottle of water under your foot for 10 to 15 minutes. Anti- inflammatory medications like Ibuprofen /Nurofen help to decrease inflammation of plantar fascia. A heel spur is a bony growth at the front/underside of the heel bone which will show clearly on X-Ray. This type of calcification, referred to "calcaneal spur" (calcaneus - Latin for heel bone) occurs when the body 'responds' to the constant traction and pulling of the plantar fascia ligament away from the heel bone. The ligament itself cannot stretch, so instead the bone will 'assist' the ligament and grow. Calcaneal spurs themselves are not painful. Pain is due to the inflammation of Orthotics are corrective foot devices and are not the same as tissue around the heel spur. soft, spongy gel heel cups which may cushion the heels and feet, Most people suffering from Plantar Fasciitis pain do not have a but do not provide any biomechanical correction. In fact, gel can heel spur! And vice-versa, people with a spur under one or both make an incorrect walking pattern even more unstable! Orthotic

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insoles support the arches while re-aligning ankles and lower legs. studies recommend conservative treatment (orthotics& exercises, Most people’s arches look quite normal when sitting, but when massage therapy) over non-conservative treatment (cortisone putting weight on the foot, the arches lower, placing added tension injections & surgery). on the plantar fascia, leading to inflammation at the heel bone. Exercises for Plantar Fasciitis. Research has shown that some Orthotics support the arches, reducing the tension and simple daily exercises can assist greatly in the relief of Plantar overwork of the plantar fascia, allowing inflamed tissue to Fasciitis. Below are the exercises prescribed mostly by podiatrists heal. Orthotics needn’t be expensive or custom-made. A and physiotherapists in . Stretching exercises should comprehensive Heel Pain study by the American Orthopaedic Foot create a pulling feeling, but they should never cause pain! Do first and Ankle Society found that by wearing standard orthotics and thing in the morning and again 2 or 3 times during the day, not all doing a number of daily exercises, 95% of patients experienced at once. If these exercises, combined with wearing an orthotic do substantial, lasting relief from their heel pain symptoms. not provide any relief from your Plantar Fasciitis pain, consult a podiatrist. After performing the exercises, put on your shoes Developed by Australian podiatrists, Footlogics orthotics support complete with orthotics. the arches and substantially reduce the tension on the plantar fascia, the root of your pain issues. They are designed with a shock -absorbing heel pad, which limits impact on the painful heel, lessening further damage, and increasing comfort Footlogics products are available from pharmacies across Australia, including Good Price Pharmacy 285 Victoria Cross Parade Wodonga Ph 0260568522 , costing $28-$36 or can be purchased on-line or by phone: 1300 788 119 (delivery 2 -3 days). One of the main causes of plantar fasciitis is Sonya in reception at Walwa Medical Clinic and Irene are tightness in the calf muscles and under the foot. Making the calf trialling them if you want to check with us re efficacy, purchased muscles longer and more flexible reduces strain on the plantar from Good Price Pharmacy. Recommended by GP's, podiatrists fascia and Achilles tendons. Stand facing a wall with your hands and physiotherapists, Footlogics orthotics have been useful in the on the wall at eye level. Put the leg you want to stretch a step relief of plantar fasciitis for thousands of Australians, giving them behind your other leg. Keeping your back heel on the floor, bend the freedom to walk, run, and live their lives as they like. your front knee until you feel a stretch in the back leg. Hold the .Most studies suggest treating the condition it in its early stage is stretch for 15 to 20 seconds. Repeat 4 times preferable, rather than leaving it untreated for some time. Most

Walwa Primary School

Julia said: The event that happened at 15 Mile Creek that changed me as a person was when I went down the flying fox backwards and also with a blindfold on because I didn’t get scared when I usually would get scared. Instead I trusted the harness and it was fun! I learned how to trust something and give something that would challenge me a go because I chose to have a blindfold on and to challenge myself. If I got to try it again I would go down the flying fox the same but I would try again at going down it upside down because I tried but I could only get 1 leg up. It was outstandingly funny when Miss Baxter went down the flying fox. Ada and I took lots of photographs..

Jack Hamilton:

A significant thing that happened to me last week that has changed me was that I learnt how to be independent and how I’m able to do simple things without asking for help just to make sure I’m correct. I discovered that with independence that if I get something wrong that it’s not the end of the world. If you were to ask me how I have changed from being independent, I would say that I have learnt how to understand people a bit better. Last week there was a camp that only 4 year 6’s could go to but there was 5 year 6’s so I didn’t go. I’m happy I didn’t go because, if I did I wouldn’t have learnt how to be independent and I don’t want to give my independence up. I asked myself “would it have been good to go to camp or have independence?” I chose to be independent.

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(Cont’d from page 1) microphone for a few minutes and discussed the role of the NSW Pearce NSW National Parks and Wildlife, Kay Whitehead (Interim SES Flood Community Cache. He pointed out that inside the GM SVC), Paul Sullivan (Administrator SVC), members of the cache were resources such as tools and sandbags which would be User Groups of the Showgrounds (Jingellic Pony Club, Jingellic available to the community in the case of a flood emergency. This Cricket Club and Jingellic Rural Fire Service) and all the means that a rapid response could be initiated in a timely manner attendees. They thanked all the volunteers, committee members by the local community which would then be supported and and tradespersons who had worked tirelessly on the project and assisted by NSW SES when they arrived from their bases which noted the organisations responsible for funding the project. are some distance from Jingellic. He provided the audience with some salient reminders of how to source flood information and advice and sage advice regarding precautions to observe and enact around flood waters. Bottom line: Do not enter or attempt to cross flood waters!

Overall a great day was had by all who attended and we thank all who ventured forth in cold conditions to celebrate the opening of the facility. The weather cleared to crisp winters day, fine fare was enjoyed as a leisurely lunch in good company and Kelly Scheitler entertained the children with craft, games and a lolly scamble. By all accounts the Jingellic Emergency Welfare Centre fulfilled its other role as a venue for social gatherings admirably. Consider it as the venue for your next celebration! It is available

The funding bodies were: The former Tumbarumba Shire Council: $100,000 funding to launch the project and provide the basis of our building project. Snowy Valley Council awarded us $50,000 via the Stronger Communities Grant Program to boost our project entitled Clean Water, Clean Catering (a helpful contribution towards plumbing, water supply and kitchen fit-out for the project. $91,800 from ClubGrants: NSW Department of Industry Liquor and Gaming to further fit out the facility to fulfil its role as an Emergency Welfare Centre. Australia Post Provided us with $500 worth of stamps which has been very helpful for marketing and communications! the Community Building Partnership Program provided us with NSW State Funding to a value of $6,500 (plus GST) to install solar panels and contribute towards solar for hire! lighting on the building, decreasing our carbon footprint. Call JDPAH secretary to discuss: Jen Vinge 0411 030 939

Janice Newnham

Mr Aplin spoke in glowing terms of the community spirit demonstrated by the successful completion of an ambitious project by our small organization and small community. He cut the ribbon with a great flourish and declared the Jingellic Emergency Welfare Centre officially open. Bernard Kates Region Controller SES Murray Region, took the Bernard Kates Region Controller SES Murray Region

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Mary Hoodless President

Music by Lachlan Mitchell

Redgum Wood fired Pizzas

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MORE PHOTOS FROM THE GRAND OPENING

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ARE YOU GETTING ENOUGH SLEEP? worse. Avoid drinking alcohol in excess as high amounts of Almost half of Australians are not getting enough sleep. Australia alcohol consumption leads to fragmented sleep. It is is in the grip of a sleep deprivation epidemic that is dragging down important to not be hungry at bedtime, but having a full the nation’s productivity, risking safety and damaging mental stomach makes it difficult to sleep. The evening meal should be health, a new national sleep study reveals. Research by the Sleep at least 2 hours before bedtime. Some people find that a small Health Foundation has found 33 to 45 % of adults sleep either snack at bedtime helps them sleep better. Avoid stimulating poorly or not long enough most nights, leaving them to face the activities in the hour before bed, including moderate exercise, new day with fatigue, irritability and other side effects of sleep computer games, television, movies & important discussions. deprivation. Brightly lit environments or the blue light of the computer can Fatigued drivers are blamed for causing more than one in five road reduce evening levels of the sleep-promoting hormone, melatonin. incidents on Australian roads. More than one Australian dies every Siesta? One of the lesser well-known causes of sleep problems is day, 394 each year – from falling asleep at the wheel while driving due to people commuting further to travel to and from work. to or from industrial accidents. We can fix the health and Almost 20% of Australians are shift workers. You could benefit productivity of the nation if we can fix our sleep. from a short nap during the day, between 10 to 20 minutes, to During sleep, most of the body's systems are in an anabolic state, optimize performance but too much sleep during the day can helping to restore the immune, nervous, skeletal, and muscular disturb night sleep. The average adult sleeps for between 7-9 hours systems; these are vital processes that maintain mood, memory, a night. Naps in the evening, or dozing in front of the TV, can and cognitive performance, and play a large role in the function of make it harder to get to sleep at night. the endocrine and immune systems. The internal circadian The bed must be comfortable. Warmth is important, both the clock promotes sleep daily at night. The diverse purposes and temperature of the room and having enough blankets. Having mechanisms of sleep are the subject of substantial ongoing warm hands and feet is essential. The mattress, pillow and blankets research. The advent of artificial light has substantially altered should be comfortable and restful with no distractions in the sleep timing in industrialized countries. bedroom. This may mean removing the television, computer, A poor quality night’s sleep can impede decision making, radio and telephone. Avoid clock-watching. If possible, don’t memory, learning, concentration and mood. If it becomes a allow children and pets to be a disturbance. Some people use the chronic problem, lack of sleep can lead to obesity, heart bedroom as a living room, for study, TV, phone calls and reading disease & mental health issues such as depression. So how can books. This makes it harder to sleep. The brain no longer links bed you improve your sleep and stay safer and healthier? There are with sleep. Use the bedroom only for sleeping and intimacy. many things that can be done to improve sleep. While most of Australasian Sleep Association warned against brooding on the these are common sense, life is very busy and we often don't think following day’s stresses in the evening, suggesting meditation as about them. Here are some guidelines for a good night's sleep. one technique. Maximizing light exposure throughout the day signals to the Try to go to bed at the same time each night. The body has an brain that it’s day time and encourages the brain to be alert, internal clock and hormones that control sleepiness and beginning with opening the curtains in the morning. Get out of wakefulness. This clock works best if there is a regular sleep bed when the alarm goes off, rather than sleeping in will assist routine. When working well, you will feel sleepy at bed time. Try with a healthy sleep routine. In the morning we experience that not to ignore this by staying up, as this is a window of opportunity groggy feeling called ‘sleep inertia’. Sleeping in doesn’t make us for sleep. Going to bed too early can also disturb your sleep. In the feel any better later on in the day. Get up at a similar time each hour before going to bed, have a relaxing sleep routine: a warm day, including weekends to keep your body clock in sync. Allow bath, reading quietly or a warm milk drink. Going to the toilet is enough time for breakfast. Stay out of bed during the day. Being important. Void to avoid having to get up in the night. 20 to out in the sun during the day will improve sleep at night. This 22 degrees Centigrade represents the thermo-neutral temperatures will help with your body clock and melatonin levels. It is best to that are most conducive for sleep. be outside in the early part of the day. If you are not asleep within 20 to 30 minutes of going to bed Diet and exercise Exercise is good for sleep, but not just before you should get up. You cannot force sleep. Go to another bed. The best times are in the morning and before the evening darkened room & sit quietly. Do not watch television, use a meal Exercising during the day, at least three hours before bed, for computer, eat, drink or do household chores. When you feel tired more than half an hour is especially important for office workers. again go back to bed. This helps your mind link bed with sleep – Riding a bike to and from work is one way to get more exercise not with being unhappy and not sleeping. Do not look at the clock during the day. Taking a breather during the day, be it a tea break because no matter what time it is you will have an emotional or going outside for a walk will be helpful for sleep later that reaction. Rest is good – it does not have to be sleep. Mindfulness night. Caffeine: coffee, tea, colas and soft drinks - avoid for at can really help to calm the mind, so focus on your breath for 5 - 10 least 4 hours before bed. Smoking makes it difficult to go to minutes. Don’t label yourself as an insomniac. sleep, so avoid cigarettes before going to bed or during the night. Some people lie awake in bed at night unable to switch of their Alcohol might help you get to sleep, but it will make it harder to thoughts. If this is a problem, set aside a ‘worry time’ during the stay asleep & makes sleep problems like snoring and sleep apnoea Cont’d page 12

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evening to think about what has been happening during the day, might find it harder to get to sleep. They can also make you feel make plans and possible solutions. Then forget these things until groggy during the day. the next day. Keep the hour before bed as your wind down time – Most adults need between 7 & 9 hours sleep each day, develop a routine that prepares your body and mind for sleep. including naps & time spent dozing in front of the TV. Younger Listen to quiet music or do relaxation. We can never shut off our people have different sleep needs. If you are a poor sleeper, do not mind. Our thoughts continue all the time, so make them calmer. spend too long in bed. If you spend more time in bed, you will be Daydream of your favourite holiday spot. If other thoughts come telling your body that it’s OK to drift in and out of sleep all night. in, consider them for a moment and then try to gently replace them Going to bed later at night may be the single best thing to help with calm thoughts. Electronic device screens emit light at reduce your night time wake time. wavelengths that affect the hormone melatonin which promotes Try to stick to a good sleep routine. Improved sleep will not sleep. Using these devices at night can detrimentally impact sleep. happen immediately. If good sleep habits are maintained, sleep What about prescription medicines and sleep? Some will make will certainly get better. It is not possible to do the right thing it easier to get to sleep, others will keep you awake. Take them every day, but aim for most days. Different things work for only if prescribed. Sleeping pills can be good if a specific event in different people. Find what works for you and stick with it. If you your life is making it hard to sleep, as a short term fix. If you take try everything and your sleep still doesn't get any better, then see them long term, they will be ineffective. Once you stop them, you your GP.

What does it take to age well, ? overcomplicate things. Don’t you wish that there was some secret code we could crack? 1. Daily Exercise – OK… so this one is pretty obvious in …that there was some fountain of youth out there we could take a Mr. Marchand’s case. You can’t be a record-setting drink from? cyclist without cycling every day, but you don’t have to Well, there might not be any fountain of youth, but there are some go all out in your exercise plan. Mr. Marchand really secrets to aging well. likes cycling, but maybe you would enjoy swimming, I’d like to introduce you to someone. using elliptical machines, or just going on long walks. His name is Robert Marchand, and he’s an amateur French cyclist. The point is just to get active and stay active. He currently holds a very special world record riding about 14 2. Get Out More – Mr. Marchand is known to be a very miles in one hour… social person with a great attitude. So, it’s not just about That record might not sound like much, but there’s one important staying physically active – you’ve got to stay socially detail I have to tell you about Mr. Marchand. active as well. Maintaining close personal ties with He is 105 years old… 1-0-5, ! people keeps your mind active and your calendar full. If This is incredible… so incredible in fact that Mr. Marchand’s you feel like you could be getting out more, do it – there lifestyle has actually been examined in a recent study. are so many social groups online for people just like you The funny thing is, what makes Mr. Marchand’s healthy aging so who just can’t wait to meet you! special is that he really doesn’t do anything that special. 3. Eats & Drinks – You don’t need to restrict your eating He just rides his bike for about an hour a day, eats right, and habits to live a long and happy life. Just make a habit of maintains close contact with friends and family. eating good food. Mr. Marchand’s diet focuses on soups, Sure, we might be quick to say that his long life is all about good chicken, yogurt, and cheese. And, let’s not forget that genes, and sure, genes will always play a role in aging. Let’s face glass of wine he enjoys nightly with his evening meal. it, making it to 100 years of age without any debilities is pretty It’s a simple diet focused on heart health – antioxidant unbelievable. rich, protein centered, with plenty of vitamin D. However, there are some easy lessons for us to learn just by taking See… Nothing special there – eat, drink, and be merry (and a few notes from Mr. Marchand’s lifestyle to help us all as we age. active)! We should all be so lucky as to apply these simple aging secrets to our own lives. 3 Lessons for Living Long and Living Well If you need help getting started, there are plenty of natural ways to I have truly always been amazed by the secrets to long life as they support your healthy lifestyle. are told by the people who live these long lives. Mr. Marchand’s There’s no reason to hold yourself back. By adding the right secrets are so simple, it’s amazing how much we try to nutrients to your diet – you really can achieve anything.

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AGM

LANKEYS CREEK HALL

THURSDAY 21 SEPTEMBER 2017

7PM AGM

AT LANKEYS CREEK HALL WEDNESDAY 20 SEPTEMBER 2017

Walwa Primary School 7PM

From Jack: AT WALWA BUSH NURSING CENTRE

The best day was when we went mountain bike riding. We went up a considerable hill ride and I tried a new design of gears [click SUPPER PROVIDED click gears]. I have changed because I wasn’t very good at bike reading and this improved me a lot. I learnt that if you try really hard you will succeed and that I can yours different type of gears, if I did it again and I had to do something the same I would be keep up to the one in front more. The thing that I CERT would change is to encourage the ones behind me. Bike riding was my favourite by a long way! COMMUNITY EMERGENCY RESPONSE TEAM From Amy:

Last week I went to a leadership camp at 15 mile creek. Enjoy being a part of a vibrant team Thursday was our project day. Throughout the week, our group that is vital to our community. got to choose what we wanted to build for our project. Thursday Volunteering brings its own rewards. was the day where we didn’t do any activities instead we were just building or making our project to ‘pay back’ to the 15 Mile Contact Team Leader Sue Martin Creek community. For our project we were doing a Da Vinci 02 60371397 bridge and a deadly ring of fire (teaching circle). The Da Vinci Bridge is a bridge that is only made of wood. There are no bolts, nuts, ropes, knots or anything like that. The deadly ring of fire is a circle of seats made from a fallen down tree and then put around a fire pit. People from our group got to choose if they wanted to build the Da Vinci Bridge or be a burner which are the people who got to get off all the rotten wood and clean the wood. Once the wood was clean the burners could use a burner and put pictures on the top of the seats. This has changed me by letting me be open about my ideas and also make me realise that I am

JOIN LIONS

One more member gives us two more hands to do service in our community Meet new people, engage in enjoyable team environment, build lasting friendships promoting personal development and fellowship. Join the Lions Club and make a difference 02 6037 6231

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To make a appointment with a lawyer phone: 1800913377 Walwa area is included in catchment and eligible for free legal service.

Book Chooks

"Calling Me Home" by Julie Kibler is a story of racial prejudices between black and white in America, taboo love, and the power that societal "norms" have on people's behaviour. The story moves between the present day and the past, with Isabelle on a road trip with her hair stylist, Dorrie. They are going to a funeral, and have many miles to drive. As the journey progresses, Isabelle tells Dorrie of her tragic love affair with the son of her family's black housekeeper. In the meantime, Dorrie has her own troubles with her family, and these unfold as they drive. Its not till the end we discover whose funeral they are attending...... then we needed the tissues!

A powerful story which inspired a great discussion. Racism, prejudice, family and society expectations, relationships, friendship ... we covered it all!

Next month's read is "One Thousand White Women" by Jim Fergus. A story of one woman, May Dodd, who was a part of the "Brides for Indians" scheme ... a secret government plan to pacify the Cheyenne nation by supplying a thousand willing women from the 'civilised' world to become the wives of their warriors. Bron

Ada said: Walwa Primary School The very significant event that happened to me on camp was when Tim ate 5 Jalapenos – he only asked for 2 but he got 5. You could say he was not prepared because he was very flustered. Maximus (a leadership student) dared Tim to eat them and being somewhat a follower (Tim wanted to fit in) he did. He lasted about 15 seconds then he ran over to a tree and projectiled them out. I was lucky because Maximus dared Tim to spit them on me! Of course we all laughed at Tim’s antics – a bit like watching a comedy show, but Tim was in genuine pain. This event changed me because I learned that it isn’t nice to ‘dare’ people (especially to eat spicy food). If I was to experience this again, I would tell Tim he didn’t have to eat those rascally Jalapenos.

Walwa World August 2017 14 www.walwabushnursing.com

MONTHLY COMMUNITY CALENDAR WALWA-JINGELLIC 1ST WEEK 2ND WEEK 3RD WEEK 4TH WEEK MONDAY 10:30am - 3:30pm Community Shop Kerrie Community Shop Community Shop Community Shop

2-3pm Balance Class WBNC Balance Class WBNC Balance Class WBNC Balance Class WBNC Yvette

5:30 - 6:30pm Power Bar WBNC Power Bar WBNC Power Bar WBNC Power Bar WBNC Yvette TUESDAY

5:30-6:30pm Powerbar WBNC Yvette Powerbar WBNC Powerbar WBNC Powerbar WBNC

WEDNESDAY 10:30 - 3pm Community Shop Kerrie Community Shop Community Shop Community Shop

11:45am - 3:30pm Planned Activity Group Planned Activity Group Planned Activity Group Planned Activity Group WBNC Kylie WBNC WBNC WBNC 4-5:00pm Wednesday Workout Wednesday Workout Wednesday Workout Wednesday Workout

8pm Jingellic Show Society meeting @ Walwa Hotel THURSDAY

10:30-11:00am Golf Golf Golf Golf Walwa Golf Club Walwa Golf Club Walwa Golf Club Walwa Golf Club

11:00am - 3:00pm Tangled Threads Kerrie Walwa Community Shop 11am Bookclub D

2:30pm Bridge Group Penny Bridge Group Bridge Group Bridge Group Walwa Golf Club Walwa Golf Club Walwa Golf Club Walwa Golf Club

4:00 - 5:00pm Easy Yoga Irene Easy Yoga Irene Easy Yoga Irene Easy Yoga Irene

5:00 - 6:00pm Catholic Church Catholic Church Catholic Church Catholic Church Exposition Exposition Exposition Exposition

5:30-6:30pm Powerbar WBNC Yvette Powerbar WBNC Powerbar WBNC Powerbar WBNC

6:30pm Ladies Night Cecilia

7pm LIONS Walwa Hotel LIONS Walwa Hotel Ace Coughlan Ace Coughlan FRIDAY 10:30 - 3:30pm Community Shop Kerrie Community Shop Community Shop Community Shop

SATURDAY SUNDAY

11:00am Golf Golf Golf Golf

11:15am Uniting Church Service

4:00pm Winter Catholic Church Service Catholic Church Service Catholic Church Service Catholic Church Service 5:00pm Summer

If you would like your group or activity listed in the calendar please contact Irene at [email protected] Contact Phone Numbers: WBNC 02 6037 1220 Penny 02 6037 1275 Caroline 02 6037 1271 Kerrie 0408 696 384

Walwa World August 2017 15 www.walwabushnursing.com

Walwa General Store & Newsagency

Friendly Service guaranteed Proprietor: Joyce Hunt Grocery Supplies Summer Trading Hours: 02 6037 1291 Alfresco Dining or Take Away Café Meals 8am to 6pm. OPEN 7 DAYS Cheapest on the Murray Winter Trading Hours: Pharmaceutical Supplies Sat. 8am to 5pm. Fishing Licenses & Supplies Sun. 8am to 4pm. Premium, ULP, & Diesel Fuel

WALWA HOTEL 39 Main Street, Walwa Vic 3709. ICE COLD BEER ON TAP TAKE AWAY BEVERAGES LARGE SELECTION OF WINES & SPIRITS MEALS, PIZZA &TAKEAWAY FOOD DAILY Specials Board - changes regularly Tuesday Night Parmi & Pot Thursday Night Fish & Chip

Lunch: Monday - Sunday 12.00 - 2.00pm Dinner: Monday - Saturday 6.00 - 8.00pm

Accommodation, Ice, Large Shaded Beer Garden Friendly staff Your Hosts: Alan & Chris Phone/Fax: 02 60371310

Walwa World August 2017 16 www.walwabushnursing.com