Issuu

September 2019

OUT OF

AFRICA

CONTENTS

Welcome first bella + beau feature. Now I know it looks a lot different to what you’re used to, and of course there’s a different editor, but trust me on this one. As a team, we’ve worked hard to bring you something we all believe in plus a little bit more. Taking over from the former editors has been a daunting task, especially with this new look and format. As I’m sure everyone would know being out of your comfort zone is hard in itself, but for someone who’s new to the business, it’s a whole other story. And I overthink, I know this, because everything comes together in the end, but that’s not a thought that came to mind right away. After a few stressful days and nearly pulling my hair out a number of times, I had to pull myself aside and think “this is what you’ve been working towards kid, pull yourself together.” I’ve wanted nothing more than to tell the stories of fantastic people that may not have necessarily been heard and if I can be one of those who puts these stories in a format for everyone to read, then that’s what I’ll do. And with the help from the amazing team I have around me, we’ve been able to produce something great. We didn’t want to lose the essence of what has been produced for so long, but add to the product and bring a new twist or flare as they would say. Each month we will be bringing you a themed feature filled with amazing women and men who have a story to tell, tips and tricks, recipes and so much more. We still want to inspire you with the stories of women such as our cover girl Nicole Dilubenzi, who is now in the Echuca area after escaping Namibia with her children, but without her husband. Her tremendous story of hardship and sacrifice is sure to move you. Or men who devote themselves to helping other men like Rick Wilcock from High St Barbers. He wants to encourage his customers to talk about their mental health and help from behind the chair. For a lot of men, talking about their feelings isn’t easy, but Rick is trying to change that. From these powerful stories to delicious recipes to warm your soul, there’s something here for everyone. So without further ado, I present to you the new bella + beau.

welcome to our

Alex Gretgrix Editor

CONTENTS Suddenly single................................................................................................4 Out of Africa.....................................................................................................6 Start the conversation...............................................................................10 Secret men’s business.................................................................................13 Arm yourself with the facts...................................................................16 Issues that impact mental health....................................................17 Under the radar overachievers..........................................................20 Calling in the heavyweights.................................................................23

COVER

What is diabetes?.........................................................................................25

Nicole Dilubenzi. Photo: Cath Grey

Recipes ..................................................................................................................26 Win a pawcation package....................................................................27

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Editor: Alex Gretgrix alex.gretgrix@riverineherald.com.au 5482 1111

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Advertising: Kerry Vevers kerry.vevers@riverineherald.com.au 5482 1111 Photography: Cath Grey, Lachlan Durling, Charmayne Allison, Australian Pork Limited Editorial design: Bella Considine Advertising design: Bella Considine, Tanya Main Words: Sophie Baldwin, Andrew Mole, Charmayne Allison, Alex Gretgrix

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SUDDENLY SINGLE

An addictive personality

IS A GREAT WAY TO GET THINGS DONE, BUT NOT RELAX What do cows, quilts and triathlons have in common? Not a lot, but Suddenly Single has found no matter how many hobbies she takes up to avoid her triathlon addiction, they just don’t seem to consume as much time as she had hoped singing and spring is the air. As the days start to lengthen and we get some warmth in the air I am starting to feel a little more invigorated. I hate winter and I hate being cold. Hence why three months later my triathlon bike remains in the travel bag from Ironman Cairns. Yes, back in June I completed my second Ironman and yes, it still sucked but I am going to go for number three in 2020 and then I will consider retirement, by then my legs might be ready to fall off or I will need some new metal knees. I ask a lot of my poor old body these days and some days it creaks and moans like a hundred-year-old house, especially over winter. Which is why I have returned to two of my old loves — not my ex-husband — but quilting and milking. The quilting thing came about as a smart idea by me to rest my body. I thought it could be a distraction from exercise and wasting time scrolling through my phone, instead it has turned into another addiction as I try to fit it in around my exercise. I smashed out two quilts in two months with an obsessive drive and it was about then I realised I really do have an addictive personality, shock horror. And it is also another expensive hobby I seem to enjoy, with one of the quilts I made costing me $500.

the birds are

Between that and triathlon, no wonder I am eating eggs on toast by the end of the pay week. And that is also why I have returned to a bit of milking. As all you single parents out there would know it is not cheap to run a house so I thought I could do one of two things, sit on the couch and whinge or get off my butt and do something about it. I must say it has been rather refreshing getting up at 4.50 am in the dead of winter on a Saturday morning to milk. Cows still have that smell about them only a farmer can love — but one the children definitely do not love. I came home after milking one particular night and my bubba said, ‘God mum have a shower, you stink’. I just looked at her and said, ‘you do realise the house you are living in now was paid for by that smell?’ I was a dairy farmer for 24 years. And to that she just said, ‘you still stink mum, have a shower’. I guess that’s what happens when you become a townie, you forget all about the smells of life on the land. One person who hasn’t forgotten about the farm is my ever loyal four-legged companion Barney-George. The minute I put my milking clothes on he is jumping up and down and we spend the 20 minute drive with him excitedly panting in my ear until we get there.

As a Labrador, Jack Russell Maltese cross he goes alright as a cattle dog — and his little dwarf 26 kg lap dog body has quite a loud bark which gets the cows moving. I never thought I would milk a cow again so it has been fun getting amongst it. It has also made me realise that once a farmer always a farmer, and while I will never own a dairy farm again, one day I will live back out in the country. I already know town living is not for me but it is where I have to be for the next few years at least. I am also starting to get a little bit of itchy feet and looking to spread my wings. My girls both seem to be coping pretty well with life these days and I am thinking maybe it’s time for me to start looking for something else, what that is I have no bloody idea but I am sure something will pop up. In the meantime I have a pretty busy event schedule ahead of me. I have booked in my third half-marathon in three months, this time I am going to have a crack at a trail run around Castlemaine. I will probably do the Melbourne half marathon in October and I am just about to hand over another $500 to do the half Ironman in Western Sydney again. I did say I had an addictive personality, didn’t I?

NOW IN YOUR RIV bella + beau feature will now be appearing the first Monday of each month. Still featuring all the same great content you know and love! Packed with stories about local people and familiar faces, all aimed specifically at the women and men of Echuca-Moama. If you are a Business and would like to be a part of this feature call Kerry Vevers on 5483 0511 or kerry.vevers@riverineherald.com.au.

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OUT OF AFRICA Like so many refugees, Nicole Dilubenzi has lived much of her life on the run, fleeing violence and unrest from Congo to Lesotho to Namibia before finally making her home in Echuca, the community that has embraced her and is now backing her dream of launching a fashion label. She sat down with CHARMAYNE ALLISON to share her remarkable story of heartbreak and hope a dazzling, infectious smile that makes you want to be as happy as she is. But her happiness has been, at best, a brittle mask; for Nicole it blurs the reality of life on the run; of fearing for your life, of being driven from the country of your birth and then from the country of your refuge. Of finding your home torn apart, your pet dog butchered, and your husband vanished, presumed murdered. For Nicole, 41, and her three children, EchucaMoama is hopefully the last stop. The family’s nightmare began with a phone call. In 2006 Nicole — by then a university graduate in fashion — married Chicco, a local doctor. Struggling to find decent jobs in Congo, the newlyweds moved to Lesotho, a small kingdom inside South Africa, before finally settling in Namibia. Chicco started working rurally while Nicole stayed in a neighbouring town so the children could go to school. The new job seemed like a dream come true, providing enough money for the couple to help support their families back home; where the average annual salary is below $400. But in May last year, their dream turned into

nicole dilubenzi has

a nightmare. “Chicco’s friend called and said, ‘your husband didn’t turn up to work’,” Nicole said. Her heart in her throat, she raced to the house where Chicco lived — and arrived at a crime scene. “I found everything upside down, a mess, and our dog had been killed,” she said. “When I saw the dog, I thought, ‘maybe they killed Chicco also’.” Suddenly Nicole found herself trapped and terrified; fearing for her safety and that of her children, unsure whether they still had a father; whether she still had a husband. Having suffered trauma in Congo — her physical and mental scars still too raw to share — and now wondering what evil stalked them in Namibia, there was nowhere left to turn in Africa. “Before Chicco went missing, he and I had booked a holiday for the family to Australia,” Nicole said. “We had the money and Chicco and the kids had their visas. I was just waiting for mine — and three days after Chicco went missing, it arrived. “I couldn’t go back to Congo. I called my dad and he just said, ‘since you’ve got your visa, go and seek protection in Australia’.” Days later Nicole and her children arrived in

Melbourne and stepped straight into a maze of visas, interviews and endless queues. In the middle of the chaos Nicole was put in touch with the Brigidine Sisters, a congregation of nuns offering aid to refugees and asylum seekers. “While they were swamped in Melbourne, they said they could find us a place to settle in the country,” Nicole said. Three days later they arrived in EchucaMoama, met by the warm smile and open arms of local Brigidine nun Sister Cecilia. Who, along with a band of community helpers including Echuca Moama Rural Australians for Refugees (RAR), ensured the family was quickly re-settled. Nicole’s two older children Andrew, 9, and Celeste, 8, started at St Mary’s Primary School, while Nicole set up their new home and continued to raise her youngest son Bryan (now 2). But life was still anything but normal for Nicole and the children — none of their new classmates would go home each day and ask if their father was still alive. “The children definitely grasped what was going on with their dad,” she said. “They kept asking, ‘is he dead’? But even though I thought he was, I just couldn’t say it to

PROFILE

Moama Bowling Club’s George Santos with Nicole.

them. I had to be very strong for my kids.” If there were any doubts Australia would be their safe haven, the best news of her life might just be enough of an omen to convince her she was finally ‘home’. From the day he went missing Nicole had sent letters to her husband, with no reply. Until, after nine months of silence, she received an email that almost made her collapse. “It was from Chicco. I ran to Sister Cecilia and said, ‘I don’t know if someone is trying to make a joke’,” she said. But a phone call the next day confirmed what

A chance to see NICOLE’S DREAM MATERIALISE

takes a village to raise a child. Turns out it can also take a village to give birth to a new clothing label. Just as local fashion designer Nicole Dilubenzi found out. The Congolese refugee has dreamed of launching her own fashion line, but never imagined the overwhelming support she’d receive from the Echuca-Moama community to see that dream come true. In addition to the many community members who have thrown their support behind Nicole, St Joseph’s College and Moama Bowling Club have joined forces to stage the runway event. A vital night which, above all, aims to establish a platform for an income stream for Nicole and her family after they were forced

they say it

Nicole with her son Bryan.

seemed too good to be true. It was Chicco. While she struggles to remember that first conversation, Nicole can still feel the warm relief that washed over her on hearing his voice. “I was like, ‘are you okay? Are you sure you are okay’? And he said, ‘no, I’m fine, we’ll talk more when you cool down’,” she said. Nicole would eventually piece together everything that happened to her husband in those silent nine months. Chicco had been kidnapped and tortured — worse, they both knew the man who did it.

to flee their home in Africa last year. MBC has donated $5000 towards the purchase of equipment and materials for Nicole’s designs, and has supplied the venue for the fashion parade free of charge. Its sales and marketing manager George Santos said they “were approached by a number of local ladies who have supported Nicole throughout the past months and they asked if (they) could help”. “Nicole is an incredibly talented fashion designer and we felt it was an excellent opportunity to help someone in the community in need of support,” he said. Meanwhile, the St Joseph’s Year 12 textile class has offered to help organise the event. “While this was an awesome opportunity for the students, that was not their motivating factor in participating in the event,” St Joseph’s textile teacher Rachael Williams said. “Sewing mends Nicole’s soul, and our students have learnt being part of this community event as a volunteer is equally as rewarding. “The textiles and social justice students are busy doing a lot of the behind-the-scenes work to ensure the evening runs smoothly.” This includes contributing a number of their own designs to the parade — the first

“In April last year, my husband did an autopsy on a lady who was the sister of a traditional chief in the rural area where my husband was working,” she said. “She was a businesswoman who had put money together with her business partner. But by the time they went to share their money, his sister collapsed in the office and died on the spot. “She died a normal death, from a heart attack. But the chief wanted my husband to lie about the cause of the death and say it was the other lady, the business partner, who killed her.” >>> But Chicco refused.

half of the show will feature 20 designs by St Joseph’s students, followed by 20 from Nicole. Meanwhile St Joseph’s Year 12 student Mia Gregor has helped designed the label’s logo to complete her visual communication assessment task. “As a result of her fantastic work we have had clothing and care labels designed and printed, allowing our students to see firsthand what can be achieved within the fashion industry right here in our backyard,” Ms Williams said. She said the collaboration with Nicole continued a 133-year tradition of the Brigidine school to support community members and pursue an equal society. “A major component of student learning is social justice activities, aimed at providing practical support for people in need, growth and development of our school community and to raise awareness of situations in which justice is not served,” she said. “Justice is at the heart of who we are and what we do as a school community at St Joseph’s College. “Students have been involved in awareness raising activities related to the plight of asylum seekers and other members of society who are marginalised.”

PROFILE

Nicole discusses logo designs for her fashion line Molato with St Joseph’s Year 12 student Mia Gregor.

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>>> “The chief said, ‘since you did not do what I asked you to do, I’ll show you that Namibia belongs to us and we fought for our independence so foreigners cannot come and rule us’,” Nicole said. “I was worried and told Chicco to talk about it to the police, but he was like, ‘it’s just a joke’. We didn’t know he would go so far, to the extent of kidnapping and torture and ruining people’s lives.” Incredibly, instead of killing Chicco, his kidnappers eventually released him on the condition they never saw him again. He fled to neighbouring Angola, where he lay low for months before daring a quick trip back to Namibia to resign from his job and collect the money he was owed. And just last week he arrived safely in America, where he will now undergo specialist medical training until his application for an Australian visa is accepted and he is reunited with his family. In the meantime, Nicole has done anything but sit still, using every spare minute to assemble her eclectic clothing line Molato — which means “the art of dressing” in Congolese dialect. “Sometimes I just imagine the clothes, other times I see something on someone and try to copy it. I like to try a lot of different styles,” she said. “When I told Sister Cecilia I was a clothing designer she started spreading the news I made beautiful clothes. And people started coming with fabrics and sewing machines. “I love that fashion design is like an art. It makes me so happy when I can transform a piece of fabric into something beautiful someone can wear. It’s therapeutic to me.” No surprise, her designs are already turning heads, with Moama Bowling Club and St Joseph’s College — along with “the Molato committee”, a supportive group of community members — joining forces to organise her debut runway event. “It’s an incredible opportunity they’ve given me,” Nicole said. “I always dreamed about it throughout the years, but it never happened. “It’s amazing to be able to show people what I can do and what I can contribute to the Echuca community.” The fashion parade will be at Moama Bowling Club on Friday, October 11, kicking off at 7 pm for a 7.30 pm start. Tickets are available through the Echuca Moama Visitor Information Centre and are $15 standing and $25 seated, with all guests receiving a drink and nibbles on arrival.

Order ahead to avoid wait 505–507 High St, Echuca (03) 5480 1900 www.sunago.com.au

To support Nicole and her children, donations can be transferred to the following account: BSB: 633000 Account No: 167816750 Customer name: The Molato Project

HEALTH

START THE

conversation

The spate of drug-related deaths at music festivals has reignited the debate about pill testing and affirmed the war on drugs is far from over it’s left parents

and families grappling for information and advice on how to best prepare their children, teenagers and young adults for a world where illicit drugs seem prevalent. The Australian Community Support Organisation, which has an office in Shepparton, works on the front line of supporting people who misuse drugs and alcohol and offers advice to bella readers about how to broach the topic with young people. BELLA: How do I create a relaxed and safe environment for broaching the topic of illicit drug-taking and alcohol consumption with my children? ACSO: Choosing a good time and place is important so that the teen or young adult can feel comfortable and not feel like they’re being lectured or interrogated. On the way to or from school in the car might be an option for discussion time; otherwise, during a family discussion at dinner, during a walk together, or while taking them out for a milkshake or coffee might work. Be conscious of your non-verbal cues; less eye contact and a casual, relaxed voice and body language is best in these situations. BELLA: Where can I learn more about drugs and alcohol before discussing this issue with my child? There are some great online Australian resources for parents and young people. The Australian Drug Foundation offers tips and advice on how to talk with young people about alcohol and other drugs. They also have fact sheets on alcohol and drugs. Another useful site to help young people is www.ysas.org.au Take a look at the list of resources available for young people by clicking on the For Youth tab. In Shepparton we have drug treatment and mental health services for young people including headspace, Primary Care Connect, Rumbalara (for Aboriginal and Torres Strait Islander support) and Goulburn Valley Health’s

Alcohol and Other Drugs team. For example, Primary Care Connect often runs information sessions about talking with your child about alcohol and other drugs as well as support groups for families living with someone who is a substance user. Most of these services are offered free to the consumer; however some may have a small fee. It’s best to check with the service provider. And don’t forget schools, which have part of their curriculum dedicated to educating young people around substance use. BELLA: Is it important to have ongoing conversations as children move through their teenage years and become young adults? Absolutely; talking about substance use should be an ongoing conversation, not just a “one-off” topic. BELLA: Is discussing the negative impacts of drug and alcohol use important during these conversations? It is important to be honest and open about all facets of alcohol and other drug use during your discussions. However, don’t base conversations on urban myths or generalisations. Do your homework and support your discussion with evidence-based facts. BELLA: What sort of language should I use, and avoid? Use language that is inviting to the young person. Go for “I” statements such as, “I am concerned about, rather than, “You should”. Don’t use judgmental or dismissive language. You want to create an environment that creates further opportunity for discussion. BELLA: Should I be open about my own experiences with drugs or alcohol? It is important to remain the adult and not the young person’s “friend” when discussing substance use. Modelling good substance usage behaviours, such as responsible drinking of alcohol, provide more benefit than discussing

times when you may have consumed alcohol irresponsibly. BELLA: What are some of the signs my child may be using drugs or alcohol? Look for changes to their usual habits and behaviour. They might appear to be more withdrawn or aggressive, or even both at times. Are they staying out more? Has their circle of friends changed? Have they dropped out of school, are they at risk of dropping out or are they having lots of days off from work? BELLA: What do I do if I suspect my child is engaging in risk-taking behaviour with drugs or alcohol? Share the problem with other family members and ensure there is a consistent approach from everyone. Offer the opportunity to talk to your child and plan that time without other distractions such as video games or mobile phones. Rather than accusing them of suspected substance use, or searching their room for evidence, instead voice your concern about their behaviour and how it’s impacting the rest of the family. Use “I” statements such “I am concerned about …” rather than “You’re’ not …” And listen. Listen to what they’re saying without judgement and give them the opportunity to speak. Repeat back to them your understanding of what they are saying to avoid confusion. Don’t try to solve the problem for them. It’s their problem, they own it and they must resolve it themselves to create long-term change, however it is important that you support them along the journey. If the young person is still living at home while using, be clear around boundaries and expectations, along with the consequences of breaking those rules. Don’t give ultimatums if you’re not prepared to follow them through. Discuss possible treatment options they might be willing to consider and recognise any improvements, no matter how small.

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FEATURE

SECRET MEN’S BUSINESS

These days the topic of men’s mental health can still be taboo. But CHARMAYNE ALLISON found the best counsellor for some men isn’t actually a counsellor at all — he’s a mate who can lend an ear over a beer a sort of mate — with haircuts on the side. Standing behind the vintage leather chairs of the High St Barber, Rick has become something of an unseen sounding board for men in the twin towns. Because he knows sometimes it only takes one conversation to change a life; maybe even save one. And he’s had more conversations than he can count. In isolation, most of the chats might seem mundane — built around that everyday quartet of work, school, relationships and kids. But for the constant stream of men flowing through the shop’s front door, week after week — from farmers and tradies to professionals and retirees — the barber’s chair can be the one refuge where they feel safe enough to open up. Because as Rick’s motto goes, what’s said in the shop stays behind the door. “Blokes don’t like talking,” he said.

rick wilcock is

“They aren’t going to go to a counsellor for example. Because it’s just not seen as the ’manly’ thing to do. “I’m by no means a bloody counsellor but I can listen and I care.” After three generations and his own three years in the business, Rick grasped being a barber involved much more than just haircuts. “With blokes, you can tell where they’re at when they first walk in the door,” he said. “If you say hello to them and they just grunt back at you, either they don’t want to talk or something may have happened they need to talk to someone about, you just have to work out which one. “Usually the first haircut, they won’t tell you too much. But once you cut their hair a few times and get to know them, they can start opening right up to you.” Through these ongoing conversations, Rick has been able to pick up warning signs others may have missed. “There are lots of blokes who have bad

thoughts going through their heads and you wouldn’t tell that by walking past someone,” Rick said. “One I know recently went through a divorce and when he came in, I quickly realised he was down in the ground. “I ended up closing the shop for half an hour and taking him to the pub for a beer. He told me how he’d lost everything and the kids won’t speak to him. “But since we chatted, he’s been doing a lot better, he’s back on his feet now.” Rick may not have been the solution, but he was a mate, and an ear, at exactly the right moment. It’s gotten to the point where men are increasingly turning to the High St Barber’s chairs for a chat — with the haircut an optional extra. “It’s not just the haircut, you form a sort of bond with your clients,” Rick said. It’s a bond that, sadly, has left Rick himself down in the dumps from time to time. >>>

FEATURE

>>> “I had a customer I hadn’t seen and I thought he must have gone away on holidays,” he said. “I was out the front having a cigarette one day and his wife walked past and told me he’d passed away. And I thought ’oh, shit, I was cutting his hair just a few weeks ago’. “It was lovely of her to tell me, because you form a bond with your clients as you see them so regularly. “You get emotional sometimes because you form a connection and next minute, they’re dead.” It’s no wonder the barber shop has also been a refuge for Rick in the past few years. Especially last year, after his beloved grandfather Gordon Elliott passed away at 91. “It was a pretty tough time because he’s the reason why I’m a barber today. And when you lose your mentor like that, you don’t know what to do,” Rick said. “The day after his funeral I just went back to work. Because as he’d say, the show must go on. “My grandfather was quite well known and quite well loved. A lot of his old customers, the ones who are still alive, come in here.” A third-generation barber, Rick’s family started cutting hair in the twin towns way back in 1948. Although Rick initially went down a different path — working as a brickie’s labourer and concreter on the big cattle stations in North Queensland — the barber in his blood soon called him home. “Mum one day asked me to be a barber. And I wasn’t really keen on it but then I thought ’bugger it, I’ll give it a go’,” he said. Three years ago he travelled to New Zealand to undergo an intensive six-month course. “The first day of school I did theory for half an hour, then they gave you a pair of clippers and said here you are, start cutting,” Rick laughed. “I was just like, well how do you turn them on?”

Thankfully those countless hours after school in his mum’s Echuca hair salon paid off, and it wasn’t long before Rick was cutting hair in a NZ barber shop as part of his training. Finally, in 2014, he returned to open the High St Barber. Where he’s become a permanent fixture, providing fresh cuts for everyone from six-monthold babies to 103-year-old blokes. Plus a revolving door of wedding parties. “You know how girls get pampered? Well the blokes come in for a few beers, put on their own music and get a haircut and cut-throat shave,” Rick said. “It’s nice because as a newlywed myself, it can be pretty stressful and daunting on that day, you have a lot of stuff going through your head.” Most of his funny stories (and the hair disasters he’d rather forget) come from these wedding parties. “I’ve had blokes writing their wedding vows in this shop just hours before the ceremony,” Rick said.

“I’ve also had blokes coming in with haircuts the groomsmen did the night before — which I’m expected to fix. “For this one groom, the boys got a pair of clippers and shaved his eyebrow off and took chunks of hair out everywhere. He looked like a leopard.” Rick did his best to fix the disaster with a ’high and tight’ ’do. As for the eyebrow, he recommended the groom see a beautician. “I’m not sure if he got married, I haven’t seen him since,” Rick admitted. But while Rick’s often there for the highs, he’s also around for the lows. And tragically, lately, there are too many of those. “We’ve got the price of water going up for the farmers, and they’re struggling,” Rick said. “I have a lot of farmers in here who are up and down, up and down because they’re third and fourth generation and they just can’t afford to keep going. It’s pretty sad to hear about that. “I’ve also had blokes come in here who have gone through a messy divorce and their wife has taken everything. Or they’ve discovered their spouse is cheating on them.” From his own tough time with the loss of his mentor, Rick knows firsthand how crucial it is to speak up to someone you trust. “As the old saying goes, ’Speak, even if your voice shakes’,” he said. “I think normalising conversations around mental health can make more men comfortable with reaching out for support from help services, when and if they need them. “And if I can make even the slightest difference in someone’s day by making them smile or laugh, that’s enough for me. “So don’t be scared to speak up. I’m always here for a beer and a chat — and a haircut too if you want.”

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MENTAL HEALTH

ARM YOURSELF

with the facts

One in seven young Australians experiences a mental health condition. These hundreds of thousands of teenagers are more than statistics — they are your children, your grandchildren or even the kid next door DEPRESSION About one in 35 Australians aged four to 17 have experienced a depressive disorder. While girls are more likely to experience depression, boys often find it harder to talk about their feelings and ask for help. What is depression? Depression is more than just a low mood; it is a serious condition which makes coping with dayto-day life difficult. Someone experiencing depression may feel irritable, sad and stressed for long periods of time — weeks, months or even years. The condition affects how they think, how they feel and what they do. It is not uncommon for a person to worry about their depression and anxiety affecting the people they care about. Symptoms of depression • Feelings: Being overwhelmed, guilty, irate, frustrated, lacking in confidence, unhappy, indecisive and/or sad. • Negative thoughts: Thinking they are a failure, worthless, life is not worth living, people would be better off without them. • Behaviours: Not wanting to socialise, not getting things done at school, withdrawing from family and friends, relying on alcohol, not doing usually enjoyable activities, unable to concentrate. • Physical: Being tired all the time, sick and run down, headaches and muscle pains, churning gut, sleep problems, loss or change of appetite, significant weight loss or gain. Types of depression There are a number of types of depression. In some cases the symptoms may be less severe but longer lasting. Sometimes people with a depressive condition can lose touch with reality and experience psychosis, this is known as psychotic depression and can involve hallucinations, delusions or paranoia. While a person with bipolar disorder experiences periods of depression and periods of mania — the opposite of depression — with periods of normal mood in between.

ANXIETY One in 14 young Australians experience an anxiety disorder. What is anxiety? There are many things that can trigger anxiety,

such as environment, stressful situations like school exams and trauma. Genetics can also cause anxiety, including a family history or disturbance of brain activity. Symptoms of anxiety The symptoms of anxiety are sometimes not all that obvious as they often develop gradually and, given everyone experiences some anxiety at some point in time, it can be hard to know how much is too much. • Feelings: Constantly tense, nervous or on edge; worried; frightened. particularly when having to face certain objects, situations or events; dread that something bad is going to happen; uncontrollable or overwhelming panic. • Thoughts: Having upsetting dreams or flashbacks of a traumatic event, finding it hard to stop worrying and unwanted or intrusive thoughts. • Behaviours: Withdrawing from, avoiding or enduring with fear objects or situations, urges to perform certain rituals, not being assertive, difficulty making decisions and being startled easily. • Physical: Increased heart rate, shortness of breath, nausea, muscle tension and pain, feeling detached from your physical self or surroundings, having trouble sleeping, sweating, shaking, dizziness, numbness or tingling, hot or cold flushes, difficulty concentrating. Types of anxiety • Obsessive compulsive disorder (OCD): Unwanted and intrusive thoughts and fears which leave the person feeling very anxious. • Panic disorder: Panic attacks are periods of intense fear or extreme anxiety which happen suddenly or when there is no sign of danger. Physical symptoms are common in panic attacks. • Post-traumatic stress disorder (PTSD): A person may experience difficulty relaxing, upsetting dreams or flashbacks, and avoidance of anything which reminds them of a traumatic event such as assault or accident. • Social phobia: A person has an intense fear of being criticised, embarrassed or humiliated, even in everyday situations, such as public speaking, eating in public or making small talk.

SUICIDE More Australians aged 15 to 24 die by suicide than in car accidents. There are many reasons that might contribute to a young person considering suicide.

Those who think about taking their life often believe nobody cares about them, they do not belong and things are hopeless. They are often exhausted by their distress and unable to think clearly through any other options. Feelings of hopelessness and thoughts of suicide can be much worse following stressful experiences. People with conditions such as depression, bipolar disorder, eating disorders and substance abuse are more likely to think about suicide. Warning signs Sometimes people say or do things that can help you understand how they are feeling. It may be the things they say, a change in how they act around you, or a dramatic change in mood. Support If a person tells you about their thoughts of suicide, it is important to talk with them about it. It can be a challenging, unfamiliar and uncomfortable conversation to start but it might be life-saving. Let them know you are there if they need to talk, sometimes listening is what the person really needs as it helps to let it out. Ask them directly about suicide. Talking about suicide gives young people a chance to share how they feel and explore what they might need to feel better. You do not need to have all the answers but you can help them to stay safe while they get other support.

EATING DISORDERS Eating disorders usually begin in the late teenage years, but can start at any age and continue into adulthood. What is an eating disorder? Eating disorders are usually related to emotional issues such as control and self-esteem. They are often a way of avoiding thinking about the real problems and a number of factors that contribute to them. It is not clear which comes first, but most people who have eating disorders will also experience anxiety or depression at some stage in their illness. Symptoms of an eating disorder • Feelings: Irritable, guilty, anxious, depressed or suicidal. • Thoughts: Being sensitive to comments about food, exercise, weight or body shape, being sensitive to criticism, thinking a lot about body image, body weight and food.

MENTAL HEALTH

• Behaviours: Talking a lot about body image, body weight and food, withdrawing from family and friends, dieting or overeating excessively, eating very quickly or very slowly, eating only certain types and amounts of food, avoiding social situations that involve food, ’playing’ with food rather than eating it, wearing loosefitting clothes to hide weight loss. • Physical: Difficulty concentrating, exercising excessively, obsessively and repetitively weighing, going to the bathroom straight after meals. Types of eating disorders • Anorexia nervosa: Extreme concerns about weight, fear of gaining weight or becoming fat, and deliberately keeping a very low body weight by deliberately limiting the amount of food eaten or by over-exercising. Although they are usually underweight, people with this condition believe they are ’fat’. • Bulimia nervosa: A compulsive cycle of eating large amounts of food and then trying to avoid weight gain, for example by vomiting, using laxatives or exercising excessively. • Binge eating disorder: Frequently eating large amounts of food, often when not hungry. Source: www.youthbeyondblue.com

ISSUES THAT IMPACT MENTAL HEALTH Loss and grief The feelings of loss and grief can be strong when a young person loses something or someone. It may be the death of a loved one, the end of a relationship or friendship or moving away from friends and family. Bullying Bullying can happen at school, work or on the sporting field. There are many types of bullying including verbal, physical, social, psychological and cyber. It can leave a person feeling alone, worthless, sad and angry and over a long period can lower a person’s self-esteem. Life events Those who have been through a traumatic event such as a car accident or sexual assault, or disasters like bushfires and flood, can have trouble coping in the days, weeks and months afterwards. Physical health problems Living with a chronic illness such as diabetes, arthritis, asthma and less common illnesses

puts a person at greater risk of developing anxiety or depression. Family break-up Separation and divorce are common and how it affects each family varies, but it can be a challenging time for young people. Loneliness The lack of a close, confiding relationship with someone can contribute to a person feeling isolated and alone. Alcohol and drug use The use of alcohol and drugs can leave a person feeling anxious, agitated, panicked and unmotivated while affecting their sense of reality. This can affect relationships causing potential problems at home, school or work. Discrimination Experiencing discrimination based on race, sex, religion or sexuality can affect a person’s mental health.

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PROFILE

UNDER THE RADAR

overachievers

Our communities are full of people doing good things, achieving significant outcomes and enriching the lives of those they touch. But noone other than those immediately impacted will ever know, or hear, what happened. But ALEX GRETGRIX caught up with one of those ’under the radar’ achievers and uncovered years of selfless lending a hand

rochester’s kaye speers knows the effects of war all too well. For her, occasions such as Anzac Day and Remembrance Day are times when she thinks of a lot of family members — but her father in particular. Her father enlisted in the army as a private during World War II and spent time in Papua New Guinea, being promoted to Corporal before the end of the war. Kaye dedicated a lot of her time to keeping his memory alive, whether that was through scrapbooks or framed images on the mantelpiece. She launched into research, scouring her family history, the war’s history, everything she could find. She created a beautiful scrapbook that captured big moments in his life. From his enlistment to the end of his time at war, it was all there in images and letters. But when it came down to it, she had always known her father as a man who went to war and nothing before. “He went away before I was born, so I’ve always known him to be the way he was when he got back,” she said. “From what mum told me, he was very placid [before the war]. But when he got back it took him a long time to get back into the swing of things back on the farm.” Kaye grew up on a farm near Corop and to her it was the best time of her life. “I have so many fond memories growing up on that farm,” she said with a smile. “My parents and being on the farm gave me

a good grounding for life. “In that era, they were always doing something … I think that’s where my love of animals came from.” Kaye and her father always got on, but they shared a special bond that went far beyond some father-daughter relationships. “I think my father and I really bonded over the horses … I’ve always been horse mad, always,” she laughed. Her father was involved in the first meeting of the Rochester Pony Club. “I came up through pony club and then later I went on to instruct,” she said. “Because I had such a wonderful time there, I wanted to put something back into what I really enjoyed.” The club was only one part of her life. Kaye was a part of a small community at the Corop Primary School as well as part of her secondary

I’VE ALWAYS BEEN SOMEONE WHO’S GIVEN AND THEN I WAS ON THE OTHER SIDE OF THINGS AND I HAD TO

accept charity

education in Rochester. After she completed her last three years of high school at Girton Grammar in Bendigo, Kaye was at a loss for what her next step would be. “I didn’t know what I wanted to do,” she said. “I came home from Girton and dad said: ’Well what are you going to do?’ and I didn’t have an answer.” Her father insisted she go back to school. She took up a studentship and made her way through teachers’ college. “I’d always had a love for children. I wanted to teach the younger grade ones and twos because I knew they were important years in their education. “It’s like building a house you need the good foundation before you can build the rest.” After completing her training, Kaye had her first job very close to home at the Nanneella Estate Primary School before making a few more moves around the state. In this time she was married, and had children of her own, sold her farm in Torrumbarry and moved back to Rochester for good. In 1987, Kaye applied to take on a fulltime role again and was offered a position at Rochester Primary School where she stayed until her retirement in 2012. “I always thought I’d go back into the classroom and help with the reading in the morning,” she said. “It was one of my favourite parts of the job, especially when they would tell me all the little stories about, you know, their new dog or the holiday they’d just been on.

PROFILE “I got to the stage where I was teaching the children of my past students and that was very rewarding in a way.” Teaching was her passion, but she wanted to do more so she extended her time to charity work particularly after she retired. “I want to give time and money to charities and causes that mean something to me and my community,” she said. She found a way to incorporate her love of giving with one of her hobbies … knitting. For some, knitting is something your grandmother teaches you and you never use again, but for Kaye it’s something of a tool to help her give back. She gave a lot of time to knitting and crocheting jumpers for penguins, scarves on teddy bears for soldiers and blankets for the local hospital, among many others. “My son lives up in Queensland so I knit the little joey pouches for the marsupials, I’ve done care packages for the soldiers overseas, knitting for the babies in East Timor … and of course the poppies.” She began the production of red, and later purple, poppies for the animals involved in war, but knew she may need a little help. “I spent time with people in the nursing home, just sitting around chatting and knitting these poppies. It really was a great way of bringing the community together,” she said. “It was great working with the young school kids because it was something of a learning curb for them. When we completed the poppies they kept asking when they would get them back and we just had to explain to them the meaning of giving and not necessarily receiving

something back in return.” She put out the call to other groups within the community and they answered the call. Members from the CWA, Social Support Group, Probus, Community Health and a few friends made poppies “It really restores your faith in the community. There’s so much negativity going on at the moment and it’s good when something like this happens,” she said. With giving so much, Kaye discovered there were times when you need to receive. In 2011, Rochester was devastated by flooding and her house was no exception. The community knew how much support and love she had given them, and they say it was only right she be on the receiving end this time, but this was a hard concept for her.

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“I’ve always been someone who’s given and then I was on the other side of things and I had to accept charity,” she said. “It was a really hard thing for me to do. I’ve always thought there was someone worse off than me, but this time I was in trouble. “It was small things like when the water receded a group of ladies came in with casseroles and I thought that was very lovely, they didn’t have to do that, but they did.” When it comes down to it, there are people that do a lot of giving and never expect anything in return, and its people like them that make the world go around the right way. “My legacy is, you put back to the community and you’ll be rewarded and you don’t need to give a lot of money to do that. It’s all about the little things,” she said.

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FITNESS

Calling in the

HEAVYWEIGHTS The nurses doing the heavy lifting is a tale as old as time, but SOPHIE BALDWIN found a nurse who added a literal sense to the story. Meredith Hodder admits taking to the weightlifting stage was daunting but after her first try — and success — she’s managed to inspire others to rise to the challenge your comfort zone is a great place to be, but nothing changes if you stay there. Just ask Rochester’s Meredith Hodder, a nurse unit manager at Echuca’s hospital. If she hadn’t taken a deep breath and forced herself to enter her first ever weightlifting competition she would never have become the Victorian Masters champion for weightlifting in the 40–44 category. Not to mention in her first ever competition. Mez laughs as she said she just decided to go straight to the top. “I hadn’t even been to see a competition before, so I really had no idea,” she laughed “It was in February and I decided in December to have a go. The thought just came into my head and after talking with my coach, I knew I was lifting around the right weights to be competitive,” Having said that, Mez said the whole idea scared her, especially standing on a platform all by herself in a weightlifting suit. “I used to be pretty self-conscious about my body so to stand on a platform in front of everyone in what felt like a bikini to me was pretty huge, it was so far out of my comfort zone I just can’t describe it.” But despite the self-doubt, the worry and the fact she had no idea what she was doing, Mez took a deep breath and decided to give it a crack.

“I had to find out how to even enter because there is no weightlifting club in Echuca to go to for advice. I had to travel down to Melbourne by myself, nominate a weight division and maintain that weight to lift. “I am not a fan of scales, mine haven’t been working for years on purpose because to me it’s all about what your body can do and not a number, but all of a sudden I had to dust them off and carry them around with me to ensure I

made the weight.” She said you can change weight divisions in the lead up but once you pick a final weight you must be under it at the time of competition or you don’t get to lift at all. “You weigh in two hours before you compete and then you have 10 minutes to warm up and be lift ready before it’s your turn.” Mez said she is very much a lift on feel person and she knows if it is going to be a good or >>>

FITNESS

I HAD NOBODY IN MY CORNER ON THAT DAY, THERE WAS NOONE THERE TO HOLD MY HAND, I DID IT ALL BY MYSELF AND IT WAS JUST SO

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bad day by how the bar feels in her hands, there was none of that on competition day. “I just had to nominate a weight and go for it. I nominated on the conservative side because I am definitely a newbie to the sport and I was really just there for the experience.” She said walking out to the platform she was simply terrified. “I completely fluffed my first lift. I wasn’t warmed up properly and I didn’t feel comfortable at all. I walked away thinking I had stuffed it all and the old self-doubt kicked in, why are you here, you don’t deserve to be out here etc, but I had two minutes to get it together and try again.” Thankfully she made her second snatch because she missed her third. It was then on to the clean and jerk and she knew she had to warm herself up better. “I had three really good lifts,” she said. The judges take the best snatch and clean and jerk weight and combine the total. Mez said she couldn’t believe it when she won. “It was all such a whirlwind because it all moves so quickly.” She said the win became a defining moment for her. “I had nobody in my corner on that day, there was no-one there to hold my hand, I did it all by myself and it was just so empowering.” Mez said she found her way into weightlifting through her love of cross fit. “All I wanted to do was improve and it just sort of morphed into weight lifting when I found out I actually wasn’t too bad at it.” Of course it takes hard work to be competitive and Mez trains 5–6 sessions a week which includes a mixture of PT sessions, cross fit classes and lifting practice. “I walked back into the gym on Valentine’s Day in 2017 and I am so bloody glad I did. Weightlifting is not an age thing, it’s all about getting the technique right and putting the hard work in. A snatch is a very honest movement and if you haven’t got the technique right, once it starts to get heavy it will just spit you out.” Diet plays a role and while Mez is conscious about what she eats, she will be looking to better fuel her body into the lead up to her next comp. She would say to any woman out there thinking of doing something different, ’What’s stopping you?’. “Don’t worry about what other people think and don’t sit in the crowd when you can be out on the stage, feel the fear and just do it anyway,” she laughed.

HEALTH

What is DIABETES? TYPE 1 DIABETES

TYPE 2 DIABETES

Is an autoimmune condition that destroys the cells in the pancreas responsible for producing the hormone insulin. Insulin acts like a key to open cells and allow glucose, which comes from the food we eat and gives us energy, to enter the blood. Type 1 diabetes usually develops in children and young adults, but can occur at any age and only about 10 to 15 per cent of people with diabetes have type 1 diabetes.

The most common form of diabetes and affects 85 to 90 per cent of all people with diabetes. It usually develops in adults over the age of 45, but is now being seen in younger people too. Type 2 diabetes is a condition where the beta cells in the pancreas still make insulin, but may not make enough, or the insulin that is being made does not do its job properly.

Cause The exact cause is unknown but a person will only develop the disease if they have genes for type 1 diabetes and are exposed to a trigger such as a viral infection. Symptoms Symptoms of high blood glucose levels can include: • Thirst • Tiredness • Going to the toilet a lot to pass urine • Weight loss • Feeling unwell • Being dehydrated Treatment The only treatment for type 1 diabetes is insulin, which can’t be given in tablet form, so people with type 1 diabetes must have insulin injections every day to live. The goal is to keep blood glucose levels as close to the normal range as possible to help reduce long-term complications. This can be achieved by having insulin via injections or a pump, balancing insulin doses with the amount of carbohydrates eaten and physical activity, and monitoring blood glucose.

Cause While there is no single cause for type 2 diabetes, there are well-known risk factors. These include: • People with pre-diabetes • Aboriginal or Torres Strait Islander people aged 35 and over • People aged 35 and over who are Pacific Islanders, Maori, Asian (including the Indian subcontinent, or of Chinese origin) Middle Eastern, North African or Southern European • People aged 45 and over who are obese or overweight, have high blood pressure or have a first-degree relative with type 2 diabetes • All people with cardiovascular disease such as heart attack, angina, stroke, narrowed blood vessels • Women with polycystic ovary syndrome (PCOS) who are overweight • Women who have had gestational diabetes (GDM) • People aged 55 or over • People with a first degree relative with type 2 diabetes • People taking certain antipsychotic medicine or corticosteroid medicine Symptoms • Feeling thirsty • Feeling tired • Feeling hungry • Needing to go to the toilet more often to pass urine • Infections, such as urinary tract or thrush • Skin rashes / itching • Headaches • Blurred vision • Cuts that heal slowly Prevention Up to 60 per cent of type 2 diabetes can be prevented. People at risk of type 2 diabetes can delay and even prevent this condition by following a healthy lifestyle including: • Maintaining a healthy weight • Doing regular physical activity • Making healthy food choices • Managing blood pressure • Managing cholesterol levels • Not smoking

PRE-DIABETES Is the condition where blood glucose levels are higher than normal but not high enough for the

person to be diagnosed with type 2 diabetes. Nearly one in four adults over the age of 25 years has either diabetes or pre-diabetes. The risk factors for pre-diabetes are the same as those for type 2 diabetes. Diagnosis If you have a higher than normal blood glucose level on any blood glucose test this needs to be checked further and your doctor may order an oral glucose tolerance test, which can determine if you have: • Normal glucose levels • Impaired fasting glucose • Impaired glucose tolerance • Type 2 diabetes Treatment If you are diagnosed with pre-diabetes, the treatment involves the same lifestyle changes that are recommended for people diagnosed with diabetes. For most, this will include: • Regular physical activity • Healthy eating • If necessary, weight loss If you have pre-diabetes you have a higher risk of developing heart disease so it’s important to have your blood pressure and cholesterol levels checked regularly.

GESTATIONAL DIABETES Is diabetes that is first picked up in pregnancy and goes away after a baby is born, although in some women the diabetes may not disappear after birth. During pregnancy a woman’s body needs two to three times more insulin than usual to keep blood glucose levels normal, and when a woman develops gestational diabetes her pancreas is unable to produce the extra insulin needed at this time. Management Eating a healthy balanced diet, increasing physical activity and monitoring blood glucose levels are key management strategies for gestational diabetes. It is essential to see a dietitian who will make sure you are getting the proper nutrients for you and your baby, while helping you to make healthy food choices for the gestational diabetes. Insulin injections are often needed to help bring blood glucose levels into the target range. Facts In Australia, three to eight per cent of pregnant women are diagnosed with gestational diabetes. • The most common time to develop this condition is between weeks 24 and 28 of the pregnancy. • All women should be routinely tested for gestational diabetes around the week 26 to 28. If there is a previous history of gestational diabetes, the test may be done earlier. Source — Diabetes Victoria

RECIPES

CREAMY PORK MEATBALLS

and fennel spaghetti

INGREDIENTS • 2 teaspoons fennel seeds • 500 g pork mince • 1 small brown onion, finely chopped • 2 tablespoons olive oil • 1 medium red onion, halved and thinly sliced lengthways • 1 bulb fennel, trimmed and thinly sliced lengthways • 400 g dried spaghetti • ½ cup dry white wine • ½ cup chicken stock • ⅓ cup thickened cream • 3 teaspoons finely grated lemon rind • ½ cup roughly chopped flat-leaf parsley • ½ cup kalamata olives

METHOD 1. Heat a large non-stick frying pan over a medium heat. Add fennel seeds and cook, stirring, for 2–3 minutes or until aromatic. Transfer to a mortar and pestle (see tip) and finely grind. 2. Place pork mince, brown onion and ground fennel seeds in a bowl. Using your hands, mix until well combined. Roll heaped tablespoons of mixture into balls. Place onto a plate, cover and refrigerate for 20 minutes. 3. Heat oil in the large frying pan over medium heat. Add meatballs and cook, turning occasionally, until evenly browned. Transfer to a plate. 4. Add red onion and fennel to the pan and cook, stirring occasionally, over medium heat for 8 minutes or until tender. 5. Meanwhile, cook spaghetti in a large saucepan of boiling salted water following packet instructions. PREP TIME: 20 MINUTES | COOK TIME: 30 MINUTES | SERVES: 4

BACON AND CARAMEL INGREDIENTS • 250 g Australian rindless middle bacon, excess fat removed and thinly sliced into matchstick-sized strips • 80 g packet popped popcorn • 1 cup firmly-packed brown sugar • ¼ cup honey • 50 g butter, chopped • ¼ teaspoon bicarbonate of soda

METHOD 1. Heat a large non-stick frying pan over medium heat. Add bacon (no need to add oil) and cook, stirring occasionally, for 10 minutes or until bacon is golden and crispy. Drain on paper towel and set aside. 2. Meanwhile, line a large baking tray with baking paper. Place popcorn into a large heat-proof bowl. Set aside.

popcorn

3. To make caramel, combine sugar, honey and butter in a small saucepan over medium-low heat and cook, stirring, until butter has melted and sugar has dissolved. Increase heat to medium-high and bring to a simmer. Reduce heat and continue to simmer for a further 7 minutes, or until mixture is golden and lava like. (To test to see if the toffee is ready, add a drop of the hot caramel to a glass of cold water — it will quickly harden if ready). Stir in bicarbonate of soda and bacon. Quickly pour caramel over the popcorn and using two metal spoons, toss to coat popcorn. 4. Spoon popcorn mixture onto prepared tray, spreading out to cover tray. Set aside for 15 minutes or until caramel has set. 5. Break into bite-size pieces and serve.

PREP TIME: 20 MINUTES | COOK TIME: 15 MINUTES | MAKES: 7 CUPS

6. Pour wine over onion mixture and simmer, stirring occasionally, for 5 minutes or until wine has reduced by half. Add stock and return meatballs to pan. Bring to the boil, reduce heat and simmer for 5 minutes or until meatballs are cooked through and sauce has thickened slightly. Stir through cream, lemon rind, parsley and olives. Season with salt and pepper. 7. Drain spaghetti. Toss spaghetti through the meatball mixture and serve.

RECIPES

BACON, EGG INGREDIENTS

and tomato tart

• 2 sheets frozen butter puff pastry • 1 tablespoons olive oil + extra for greasing • 1 red onion, cut into thin wedges • 6 Australian rindless streaky bacon rashers, halved lengthways • 4 eggs, at room temperature • ⅔ cup pure cream • ½ cup coarsely grated parmesan • 250 g grape tomatoes • ⅓ cup basil pesto

METHOD 1. Preheat oven to 200°C/180°C fan-forced. 2. Grease a 30 cm x 20 cm slice pan with oil. Line pan with partially thawed pastry, joining sheets to fit the pan. Turn excess pastry on pan edges over to form a 1 cm border. Bake for 15 minutes or until golden and just cooked through. Set aside to cool for 15 minutes. 3. Meanwhile, heat oil in a medium frying pan over medium heat. Add onion and cook, stirring often, for 4–5 minutes until onion is softened. Set aside to cool slightly. Sprinkle onion mixture over pastry base. 4. Arrange bacon rashers over onions. Combine eggs and cream in a bowl. Season to taste. Whisk until well combined. Gently pour egg mixture over onion. Arrange tomatoes on the tart. Bake for 25 minutes or until egg mixture is set. Drizzle tart with basil pesto, slice and serve. PREP TIME: 30 MINUTES | COOK TIME: 40 MINUTES | SERVES: 6

Recipes supplied by Australian Pork Limited.

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WIN A PAWCATION PACKAGE…

To ensure all guests — of the two and four-legged kind — have the best time possible, the property offers a range of dedicated services and comforts. Each dog friendly room comes complete with a bed fit for the size of your fellow furry traveller, water and food bowls, and a welcome pack including treats, toys and a special gift. A section of the outdoor courtyard is also decked out especially for four-legged guests. Visitors looking for a touch of adventure can ask the guest services team who are well-versed in many of the dog-friendly activities on offer around the city, including Tom and Captain who guide dogs on adventurous walks around Melbourne, and Gourmet Pawprints who offer pup-friendly experiences such as Paws and Pours High Tea and Doggy Winery Tours.

For your chance to win a Pawcation Package at Somerset on Elizabeth, complete the form below and drop your entry into the Riverine Herald, 28 Percy Street, Echuca. Entries close 5pm, Monday 16 September, 2019.

PACKAGE INCLUDES: • Overnight accommodation for you and your fur-friend at Somerset on Elizabeth Melbourne • Valet Car parking • A bottle of wine and cheese platter on arrival (for the humans) and a welcome doggy treat (for your fur-friend)

Tell us in 25 words or less why you’d like to win a Pawcation Package at Somerset on Elizabeth:

All pet friendly rooms will have these available for you and your pet to use: • A bed fit for the size of your pooch companion + cosy blanket • Water + food bowls • Toys, and games to keep your furfriend entertained • Access to our pet friendly outdoor courtyard

Name: Phone: Address: Email:

Riverine

Herald

28 Percy Street, Echuca See riverineherald.com.au for full T&Cs

Somerset on Elizabeth Melbourne | 250 Elizabeth Street, Melbourne | T: 61 (03) 8665 8888 | E: enquiry.australia@somerset.com

EVERYTHING YOU NEED IN ALLIED HEALTH IS RIGHT AT YOUR FINGER TIPS

At n8 health, the choice in Allied Health is yours. From chiropractic care and psychology through to speech pathology and deep tissue/sports massage, you will begin your journey back to health at our carefully designed sanctuaries. Serving the Northern Victorian community for over 25 years.

P: (03) 5482 2988  63 Nish Street, Echuca www.n8health.com.au � � ECHUCA  BENDIGO  KYABRAM  DENILIQUIN  CASTLEMAINE  KILMORE