North East Health and Wellbeing

health NORTH EAST

PLAN FOR SPRING

GET WALKING

BEATING THE BLUES

wellbeing SPRING | 2019

9

Page 2 - Health and Wellbeing Spring 2019

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Strategies for a Healthy Spring

Get into shape this Spring Help prevent chronic diseases like type 2 diabetes, heart disease, and cancer with these 9 healthy habits for spring.

1 2 3 4 5

Move More, Sit Less

Get at least 150 minutes of moderateintensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week.

Eat a Healthy Diet

Make healthy food choices like fruits, vegetables, whole grains, lean meats, and low-fat dairy products.

Tip: Make half your plate fruits and vegetables and half your grains whole grains.

Get Enough Sleep

Adults need at least 7 hours of sleep at night. Kids 6-12 need 9-12 hours of sleep a night. Teens 13-18 need 8-10 hours of sleep a night.

Quit Smoking

Be Sun Safe

Wear long-sleeved shirts and long pants, a wide-brimmed hat, and sunglasses, and use broad-spectrum sunscreen with at least SPF 15.

Tip: Wear sunglasses that block both UVA and UVB rays for the best protection.

6 7 8 9

Rethink Your Drink

Substitute water for sugary or alcoholic drinks to reduce calories and stay safe.

Brush Your Teeth

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Get Your Checkups

Visit your doctor regularly for preventive services like cancer and diabetes screenings.

Learn Your Health History Talk to your family and your doctor about your family health history.

credit: www.cdc.gov/chronicdisease/resources/infographic/healthy-spring

Health and Wellbeing Spring 2019 - Page 3

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Small steps lead to great strides GETTING STARTED JUSTIN and Sharon Scholz are familiar around Wangaratta, if not for their faces then for their running styles. Often seen pounding the pavement though town or as far out as Milawa and Glenrowan, the pair usually complete well over 200 kilometres training per week between them. But the Scholz combination did not always run so much and remember well their early venture into a fitter and active lifestyle.

“It was 2007 when I first ran,” said Justin.

“I was overweight and unfit and decided to finally do something about it. Running looked like a logical option as I could do it from home and didn’t need any fancy equipment other than a pair of joggers,” he said.

Since that auspicious start, Justin has completed more than 75 ultra marathon events (distances longer than 42.2 kilometres), countless other marathon and shorter distance events and holds some record achievements.

“I managed to break the Australian six days walking record in Hungary earlier this year,” he said. “The record was 540 kilometres, but I managed 572. It was an amazing experience.”

However, running and walking extreme distances did not always come easily to Justin.

“It was daunting to begin with (starting running),” he said. “I had no idea if I’d get injured or worse, get stranded if I ran somewhere and ran out of energy and couldn’t get home. I also remember being worried that I’d be too slow or feel like a failure if I wasn’t able to continually get faster and stronger. That’s not a good thing. My advice to anyone who would like

SHARING THE JOY: Justin and Sharon Scholz share a passion for long distance running.

to improve their current health and fitness is to start slowly, be gentle with yourself and remember that taking on anything new is an achievement in itself.”

And specifically, what might a beginners foray into active movement look like?

“Set the alarm 20 minutes early once a week and go for a walk, or walk to work once or twice per week. If work is two kilo-

metres away, then when you do the math you might find this only adds 10 minutes each way by the time you get the car out, drive, park and walk from your parking spot to work anyway,” he said. “Those wanting to run can literally start with 30 seconds or one minute at a very easy effort and work up from there with a bit of walking to start and finish the session. And

I mean easy,” Justin emphasised, “with the running literally being a running style rather than trying to run fast. Confidence and belief will quickly be gained if you can keep the expectations well under control, and therein lies the biggest issue that I see beginners face – they expect to be able to do more than they realise they can.”

While the Wangaratta Marathon and Fun Runs which Justin and Sharon deliver each year implies that entrants must run the course, this is not entirely the case.

“Sharon and I value walking as a healthy lifestyle choice,” said Justin. “It is easier to get going as a walker than a runner and strong walking provides just about as much benefit as running for most people.

While it would be tough for most walkers to complete the (Wangaratta) marathon within the cut-off times, we welcome walkers in all the other events. We even have ten and five kilometre training programs on the website for those that want to walk these events.”

Entries for the February 23, 2020 event have now opened and organisers hope to see as many early entries and team entries as possible.

“Early entrants get the benefit of lower entry fees, and we get the benefit of being better able to plan and predict final numbers,” Justin said. “And joining or creating a team is the best way to keep the motivation high and ensure there is opportunity for support and discussion along the way. I think everyone should join a team.”

Online entries for the marathon, half marathon, ten and five kilometre and two kilometre for primary aged children are being taken on the website at www.wangarattamarathon.com.au.

Wangaratta Marathon and Fun Runs

23 February 2020 MARATHON | HALF-MARATHON | 10KM | 5KM | 2KM

Registrations NOW OPEN!

Enter online www.wangarattamarathon.com.au

Page 4 - Health and Wellbeing Spring 2019

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Spring into spring with a plan NOW the warmer weather has arrived, many of us are already stressing about stripping down to less layers (or is that just us?).

But with summer holidays only a few months away, the good news is there is still time to get your health up to scratch so you look and feel your best during the warmer months and kick next year off with a bang.

To help you feel and look great over the warmer months, check these spring health tips: 1. Get the temperature right The change of seasons can be hard on your sleeping routine due to the change of temperature. As your body’s natural temperature instinctively lowers as it prepares for sleep, turning the air conditioning on right before going to bed can trick your brain into falling asleep faster. By setting a timer to increase the temperature before your alarm goes off in the morning is also a simple way to naturally end your sleep cycle and slowly wake yourself up.

2. Take advantage of the extra light Once daylight savings kicks in you may love having the extra hour of daylight, but there’s a catch. Did you know the change in light time often means you end up staying awake later than usual, and the longer you’re awake the more likely you are to

indulge in night time snacks? Rather than consuming a chocolate bar on the go, when you are out and about choose a snack you can carry in your bag or leave in the car when cravings hit such as a healthy piece of fruit. Chopping up vegetables such as carrots and putting them in a plastic container is also a great way to get a sweet yet healthy burst of goodness.

3. Be prepared If you’re not a morning person, trying to squeeze a workout in before work can be tricky. A great trick to stop you from hitting the snooze button one to many times, and actually making it to your workout, is wearing your comfortable gym gear to bed. This not only helps you get out the door quicker, but the clothes also shouldn’t be too different than your regular pjs – so you’re not sacrificing on sleep.

4. Keep it simple Many people believe that eating well takes a great amount of time and effort, but there are actually thousands of fuss-free recipes that are both delicious and healthy. Look for ones that incorporate ingredients rich in carotenoids and vitamin A and E, such as quinoa and nuts, and omega-3, such as fish. These ingredients can help improve the health of all vital organs, boost energy levels

and achieve glowing skin.

5. Think before you drink There’s nothing like drinking an icy cold drink on a warm spring day. Unfortunately though, many of our refreshing favourites such as chilled smoothies and iced teas can contain excessive amounts of sugar (plus they are ‘empty calories’). Water is always the best option. Add a slice of lemon, lime or even a few frozen berries for a fruity flavour burst.

6. Spring clean your surroundings An organised room or office space means you’ll actually be able to find something when you want it. Not only does giving your personal spaces a thorough clean help with allergies over the spring season, but spending your time in a streamlined space has also been proven to reduce feelings of stress and anxiety.

7. Protect yourself After the cooler months your body’s immune system is likely quite weak. To get your immunity back on track, and to support and maintain a healthy functioning system all year round, incorporate additional booster foods such as raw garlic and carrots into your diet.

HEALTHY CHOICE: Drink ice water with fruit pieces rather than sugary drinks.

Suffering from Aching legs? Leg cramps? Unsightly veins?

Dr Peter Chu, vascular surgeon, is dedicated to providing effective and prompt treatment of circulatory and venous conditions to the Northeast region of Victoria. He has recently established The Melbourne Vascular Surgery & Vein Clinic, and can now, in conjunction with Melbourne Vascular Imaging, bring the latest minimally invasive or "walkin walk-out" treatment strategies for varicose veins, spider veins and other venous disorders to the Northeast region.

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Albury: The Gardens Medical Centre - 470 Wodonga Place, Albury NSW 2640 Wangaratta: Wangaratta Cardiology & Respiratory Centre 29 Clark Street, Wangaratta VIC 3767 Echuca: Echuca Consulting Suites 25 Francis Street, Echuca VIC 3564.

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Health and Wellbeing Spring 2019 - Page 5

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Extreme makeover - how Sam lost 42kg in 20 weeks ULTRALITE, the professional weight and health management program is available at the North East Naturopathic Group.

Ultralite is a professional weight and health management program that is designed to help you lose weight naturally and permanently according to naturopath Christos Miliankos from North East Naturopathic Group. “As a naturopath I have researched many weight loss programs and have found Ultralite to be the most effective and successful. It enables people to achieve their desired weight loss goal and keep the weight off, while maintaining their health,� he said.

What is Ultralite?

The Ultralite program is a well-balanced weight loss program that involves a balanced eating plan with low carbohydrate intake, taking a nutritional supplement and monitoring your own weight loss.

How does the Ultralite program work?

While on the program you have weekly consultations to monitor your weight loss and develop a weekly eating program to help you get the best results possible. Once you have reached your ideal weight, you will be placed on a well-balanced maintenance program to help you keep your weight off. This is the most important part of a weight loss program. “I understand how difficult it can sometimes be to keep the weight off once you have lost weight. I was 20 kilograms heavier than I am now,â€? Christos said. “I feel so much healthier and more selfconďŹ dent than I did then and I have managed to maintain an ideal weight by using the Ultralite program.

The results So successful has Ultralite been at the North East Naturopathic Group that over 1000 customers have completed the program with fantastic results.

Customers on a ďŹ ve week program have found that when they follow the eating plan that women usually lose up to 10 kilograms and men usually lose up to 15 kilograms.

Why put it off ? Now is the time to lose those unwanted kilos Christos said.

Success story Sam lost 42 kilograms in 20 weeks with the Ultralite program. “Since being on the Ultralite program and losing the weight, I’ve increased my energy levels, conďŹ dence and outlook on life. During each weekly visit I received the support and encouragement I needed to help me stick to the diet. At ďŹ rst, the dieting was hard, as I had such bad eating habits, but after a couple of weeks and seeing the quick results, it became easier. I don’t crave or miss any of the foods I used to eat. Now the hard part is clothes shopping – as I have so many different clothes to choose from.â€?

BEFORE: Sam before she used the Ultralite program.

AFTER: Sam now, after losing 42kg in 20 weeks.

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It’s worth re-thinking smoking and drinking Harm minimisation is the key:

It may be an old wives’ tale, but most of us are familiar with the general rule to avoid mixing drinks to prevent a bad hangover; ‘grape or grain, but never the twain’ or ‘beer before wine, and you’ll feel fine.’ Surprisingly, the same warnings don’t seem to exist for mixing alcohol and tobacco and yet the health implications are far more concerning.

Despite less people smoking today compared to 20 years ago, smoking still remains the number one preventable cause of disease and death in Australia. To a lesser extent, rates of risky drinking are also falling but alcohol continues to be the sixth highest risk factor contributing to the burden of disease nationally.

If you consider that both alcohol and tobacco are drugs, it may make it easier to comprehend the dangers of mixing them together. Both are readily available, can be highly addictive and are associated with poor health outcomes.

What happens when you smoke while drinking?

When people mix alcohol and tobacco, the effects begin as soon as the two substances are combined.

> YOU ARE MORE LIKELY TO DRINK TOO MUCH Try to keep the amount of alcohol you drink to a minimum Alcohol is a depressant Many of us associate drinking alcohol with a sense of relaxation and reduced inhibitions, which is not surprising since it is a ‘depressant.’

Depressants slow down the messages traveling between our brain and body. When consumed in excess, it’s no secret that alcohol can also cause nausea, vomiting, impaired memory and judgment. In the longer term, risky drinking is also linked to certain cancers, liver and heart disease, stroke, brain damage and dementia.

Nicotine is a stimulant Aside from the 7000 toxic chemicals in cigarette smoke, tobacco in cigarettes contains nicotine, which is highly addictive. In fact, nicotine is so addictive that it has been compared to cocaine and heroin which may give some indication of the challenges people may face when trying to cut down or quit smoking. Not only is nicotine addictive, but it acts as a ‘stimulant’ which means it increases your heart rate and speeds up the messages traveling from your brain to your body. It is also linked to a number of heart, lung and gut conditions.

Seek support to quit smoking

Nicotine in tobacco being a stimulant, changes the way the brain responds to the depressant effects of alcohol, while alcohol increases the stimulant chemicals produced by nicotine. This means it can be harder to recognise when you’ve had too much to drink because it takes more alcohol than usual to give you those ‘relaxed’ feelings. In other words, you may not feel “drunk”, but your blood alcohol concentration might still be high.

> YOU ARE MORE LIKELY TO HAVE A TERRIBLE HANGOVER Smoking also increases your likelihood of experiencing a hangover, and that hangover is likely to be worse than if you don’t smoke. This is potentially due to an increase in the chemical acetaldehyde, which has been linked to hangovers and is present in both alcohol and cigarettes.

Talk to your GP or health professional if you are concerned about your drinking habits

> YOUR RISK OF HEALTH PROBLEMS SIGNIFICANTLY INCREASES Many chronic health conditions, particularly those related to smoking can be significantly worsened by alcohol. For example, there is good evidence that the risk of mouth and throat cancer, some types of brain damage and death from all causes, dramatically increases when a person both drinks and smokes than if they do only one or the other.

Perhaps a new saying is needed to caution against mixing alcohol and smoking, like “a swig with a cig and your hangover will be big” or “prosecco and tobacco, are a no go!” If you or a loved one need help to cut back or quit drinking and/or smoking, consider contacting: Quitline: 13 7848 www.quit.org.au ACSO: 1300 022 760 www.acso.org.au DirectLine: 1800 888 236 Alcohol and Drug Foundation Information Line: 1300 82 82 84 or adf.org.au Gateway Health: 03 5723 2000 or gatewayhealth.org.au

This feature was prepared by Gateway Health’s Early Intervention Chronic Disease program. Gateway Health is a Not-For-Profit Company limited by guarantee and a registered Community Health Service under the Health Services Act 1988 (Vic). Gateway Health focuses on the provision of primary health and welfare services to people at highest risk of poor health outcomes. j/21d12847-v13/40-19

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If in doubt ask your audiologist HAVE you recently had a hearing test?

Did you understand the results of that test?

Did the results make sense to you in view of your own day-to-day experience?

Diana Bienvenu from Wangaratta Audiology Services said it is good to think about the advice you received following a hearing test.

“Usually people have some idea about whether they are really struggling with communication, or if they generally get by without too much bother,” Diana said.

“What do your family and friends say about your hearing?

“The clinician will generally discuss your test results with you and your partner, as well as how the results relate to real life.

They will also discuss any further action to improve communication for you.

“These results may show that you would definitely benefit from the use of amplification, including hearing aids. If you are ready to proceed with a hearing aid fitting, it is time to get started.”

Sometimes test results are not so clearcut so it is important that your observations are discussed in full. It can be helpful to trial amplification in your listening environments to see whether you experience the promised improvement.

REMOVE THE DOUBT: If you are unsure about your hearing call Wangaratta Audiology on 5722 4433.

“We have heard stories from some people who have been shocked into considering hearing aids before they actually needed them,” Diana said.

“Some people have allegedly been told if they did not get hearing aids now, they would lose their hearing in a few years.

“This seems most unlikely – after all, it did

not happen during the past decades when you did not wear aids.”

Diana said the hearing aid is not magical – it can certainly assist communication and keep your brain accustomed to picking up the speech around you, but it cannot protect against future hearing loss.

“If you feel that the information you re-

ceived after your hearing test was confusing or inaccurate, consider getting a second opinion,” she said.

“We are happy for you to bring along a family member or close friend for support and information.”

Call Wangaratta Audiology on (03) 5722 4433 to discuss your needs.

Be organised and get your hearing aid serviced

Everyone deserves to communicate Ask our audiologists at Wangaratta’s premier audiology clinic

angaratta udiology

9am - 5pm Monday - Friday 82 Docker St, Wangaratta Phone: 03 5722 4433 www.wangarattahearing.com.au v/31d54617-v3/40-19

Health and Wellbeing Spring 2019 - Page 9

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Quality of life a focus WITH attention to the complete health and wellbeing of the residents at St John’s, the services offered combine specialist care with quality of life.

Beyond the standard care offerings, further services accommodate specific needs of residents such as providing a sewing space for residents who love to sew, or an art space for resident painters.

Dedicated specialist services such as physiotherapists, podiatrists, speech pathologists and dietitians are included in the accommodation costs.

Optometrists and hearing specialists make frequent visits and a fully functioning hairdressing salon is also available on-site for residents’ use.

Appointments can be made directly with the hairdressers.

Dedicated chefs ensure that healthy and balanced meal choices are always available and prepared on-site, seven days a week.

Meals can also be tailored to fit any dietary requirements and the menu is rotated seasonally.

Fresh food arrives throughout the week and is provided locally through the Oscar Hospitality Program.

Dietitians and nutritionists are regularly consulted to ensure that the menus are providing residents with all of the nutrition that they require, as well as being tasty.

Staff at St John's believe it’s important that residents continue to be physically and mentally active, as well as remaining engaged with the local community.

Various activities are provided every day in the hall, auditorium and other lounges including: art therapy, indoor bowls, memory and word games, pampering, exercises, Tai Chi, card games and bingo.

For residents who have a green thumb, there is a variety of vegetable gardens available to enjoy.

Or if handiwork is more your thing, there is a fully equipped workshop available to utilise during the weekly group session.

The social care team also organises regular outings into the local community for meals and events.

For residents who like to keep in touch with family members scattered across the country, they also have access to Skype or email on the computer network.

FOCUSED ON RESIDENTS: St John's has a number of services aimed at maintaining the quality of life of their residents.

It’s never too late to get fit NO matter your age, it’s never too late to get fit. These easy tips will help you get started safely and make it fun.

What are the benefits of exercise for older adults?

There are many reasons why we tend to slow down and become more sedentary with age. It may be due to health problems, weight or pain issues, or worries about falling. Or perhaps you think that exercising simply isn’t for you. But as you grow older, an active lifestyle becomes more important than ever to your health.

A recent Swedish study found that physical activity was the number one contributor to longevity, adding extra years to your life—even if you don’t start exercising until your senior years.

But getting active is not just about adding years to your life, it’s about adding life to your years.

Getting moving can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain as well as your weight. Regular exercise is also good for your mind, mood, and memory.

Physical health benefits Helps you maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories.

Reduces the impact of illness and chronic disease. People who exercise tend to have

AGE IS NO BARRIER: Fitness is a state of mind and nothing to do with your age.

improved immune and digestive functioning, better blood pressure and bone density, and a lower risk of Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis and certain cancers.

Enhances mobility, flexibility and balance. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls.

Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.

Mental health benefits Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall

asleep more quickly, sleep more deeply, and wake feeling more energetic and refreshed.

Boosts mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression or anxiety. Being active and feeling strong naturally helps you feel more self-confident.

Does amazing things for the brain. Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. It can help brain functions as diverse as multitasking and creativity, and can help prevent memory

loss, cognitive decline and dementia. Getting active may even help slow the progression of brain disorders such as Alzheimer’s disease.

Overcoming obstacles to getting active as you age Starting or maintaining a regular exercise routine can be a challenge at any age—and it doesn’t get any easier as you get older. You may feel discouraged by health problems, aches and pains, or concerns about injuries or falls. If you’ve never exercised before, you may not know where to begin, or perhaps you think you’re too old or frail, and can never live up to the standards you set when you were younger. Or maybe you just think that exercise is boring.

While these may seem like good reasons to slow down and take it easy as you age, they’re even better reasons to get moving. Becoming more active can energise your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. And reaping the rewards of exercise doesn’t have to involve strenuous workouts or trips to the gym. You can gain the benefits from adding more movement and activity to your life, even in small ways.

No matter your age or physical condition, it’s never too late to get your body moving, boost your health and outlook, and improve how you age.

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Get the rub on beating the blues IN your quest to rid your body of the winter blues, come into The Massage Shop Wangaratta and choose from their vast menu a massage or body treatment that will send you into the spring and summer feeling calm, fresh and free of toxins.

Massage is perhaps one of the oldest healing traditions. Many ancient peoples – including the Ancient Greeks, Egyptians, Chinese and Indians – were convinced of the therapeutic properties of massage and used it to treat a variety of ailments.

Massage therapy (including myotherapy) is the practice of kneading or manipulating a person’s muscles and other soft-tissue in order to improve their wellbeing or health. It is a form of manual therapy that includes holding, moving, and applying pressure to the muscles, tendons, ligaments and fascia.

The term ‘massage therapy’ is used to describe a wide variety of techniques that vary in the manner in which touch, pressure and the intensity of the treatment is applied.

Research indicates that massage and myotherapy are effective in managing subacute/chronic low back pain, de-

layed onset muscle soreness (DOMS), anxiety stress, soft tissue injuries, high blood pressure and insomnia.

They can also be effectively used to support people with a chronic disease.

One of the immediate benefits of massage is a feeling of deep relaxation and calm. This occurs because massage prompts the release of endorphins – the brain chemicals (neurotransmitters) that produce feelings of wellbeing.

Levels of stress hormones, such as adrenalin, cortisol and norepinephrine, are also reduced. Studies indicate that high levels of stress hormones impair the immune system.

Some of the physical benefits of massage and myotherapy include reduced muscle tension, improved circulation, stimulation of the lymphatic system, reduction of stress hormones, relaxation, increased joint mobility and flexibility, improved skin tone, improved recovery of soft tissue injuries, heightened mental alertness, and reduced anxiety and depression.

The Massage Shop Wangaratta offers a wide variety of treatments starting from $35 that will help you get ready for a summer of fun and activity.

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Health and Wellbeing Spring 2019 - Page 11

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Culprit behind the chronically bloated - SIBO and IBS DO you suffer from digestive complaints such as pain, constipation, diarrhoea, alternating constipation and diarrhoea, food sensitivities, fatigue, reflux/burping, abdominal cramping, bloating and/or wind?

It is highly likely you could have small intestinal bacterial overgrowth (SIBO), a common condition that causes irritable bowel syndrome (IBS).

What is SIBO and how does it relate to IBS? Simply put, SIBO is an overgrowth of bacteria in the small intestine where there should not be any bacteria, bacteria should be mostly found within the large bowel.

A biochemical abnormality, SIBO causes inflammation in the small intestine mucosa, which decreases digestion and nutrient absorption. This results in undigested food remaining in the small intestine and moving into the large intestine. Here, it is excessively fermented by bacteria, producing gas responsible for the symptoms of IBS such as bloating, reflux, stool issues, food intolerances/allergies (e.g. lactose, FODMAP, fructose) and abdominal discomfort/pain. This can

STOMACH RELIEF: Help is out there for digestive complaints.

also lead to nutrient deficiencies in calcium, iron, magnesium, protein, zinc and vitamins A, D, E, K and B12, which can create health is-

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In some cases, IBS is caused by the abnormal function of the gastrointestinal tract, rather than structural or biochemical abnormalities, but these cases are the minority. Research into IBS is starting to show strong evidence around its potential causes and has identified SIBO as one of the main drivers. Fortunately, based on the research, safer and more targeted treatments for the condition have been developed.

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Page 12 - Health and Wellbeing Spring 2019

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Care beyond age.

At St John’s we care for who our residents are as people, and not simply the effects of their ageing. The key to this approach is our staff, who are a special group of dedicated, compassionate people who really do treat the residents like their own family. They organise a jam-packed activity schedule that includes regular outings because it’s important for our residents to be active and engaged with their community. Our dedicated kitchen team prepare meals fresh on-site, using locally sourced fresh ingredients to create a menu that provides plenty of delicious options.

We currently have very limited availabilities, to book a tour call 5721 4214 or visit www.respect.com.au TODAY.

St John’s 138 Williams Road, Wangaratta

31D55165/2719