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BOY IN THE BOWTIE | MENTAL HEALTH Recently the world acknowledged Mental Health Day (10th of October). This is an important global campaign that shines light on mental wellbeing. In a world where we are so busy with life and finding less time to ourselves, it’s important to take stock and make sure your mental health is a priority. Mental wellbeing is something that is important for everyone, it’s something we always put on the back burner and think about when we find ourselves getting a little burnt out. The reason it is important is because we can’t be effective people if we aren’t operating at our full capacity. Sometimes you have to be selfish and take some time for yourself to be effective. Life is full of ups and downs and the way we navigate these tricky times is key to our mental wellbeing. Taking time to pursue a personal interest is one way to spend some quality time with yourself and take a minute to recharge and relax. This is crucial to protecting your mental wellbeing and making sure that you aren’t
burning yourself out. You could go for a walk or catch up for a coffee with a friend, spend time with loved ones or even furry friends, learn a new language, practice yoga, join a sporting team or take up exercise. These are just a few ways to recharge and reflect. The social awareness around mental wellbeing that is prominent at the moment shows the importance of looking after yourself. By looking after ourselves and our mental wellbeing we can be more able to handle the curve balls life throws at us. So next time you’re feeling down and out, tune into your thoughts. Think about what you’re doing and whether you need to dedicate some ‘me time’ to protect your mental health. Remember, it’s okay to not be okay. For those that are struggling with their mental health, there are amazing support services available, don’t be afraid to ask for help.
WRITTEN BY | ANONYMOUS
IN REVIEW | NIGEL DAWE
he great Walt Disney once said "There is more treasure in books than in all the pirate's loot on Treasure Island." And appropriately, ‘The Reading Promise’ is an absolute treasure-trove of endearing family tales, observations and events that are beautifully set within a shared love of books, as seen and told by a deeply perceptive and appreciative daughter. The crux of the story pertains to a wonderful ‘streak’ of nightly reading sessions between Alice (the author) and her librarian father, that lovingly kick off when Alice is only 9 years of age. This nightly tradition lasts a staggering 3,218 consecutive nights, or right up to Alice’s very first day of college.
As the father of a beautiful six year old daughter myself, I couldn’t help but be drawn into the warmth and utter intimate charm of a book written from a daughter’s perspective. Indeed it is quite the wake up call that as parents and people, everything we do is in some way being noticed by the children in our lives, and none more-so than the things we fail to pick up on or sense even remotely.
‘The Reading Promise’ is a book that is as much about the absolute promise of reading, as it is about distinctly and ever-so succinctly capturing time on the fly. Those beautiful moments that can be so easily missed throughout the course of any given day or any given year that come to define not just you, but your entire family and all Quite simply, as Alice herself in the book the special, personal things you know and hold explains, “Our rules were always clear and firm: most dear. we had to read for at least ten minutes (but almost always much more) per night, every The ability to commit to an on-going act of night, before midnight, with no exceptions.” seemingly absolute repetition,
let alone something as worthwhile as reading every night to your child is quite possibly the most impressive feat or gift I’ve ever heard granted by any parent. This is especially true for Alice’s father, the busy single dad who had every excuse not to do what he did. While the things we do for love often leave our rational minds behind, it is the inexplicably heart felt moments that could well explain or constitute the sweeping essence and moral of this real life tale, full of ingenuity, continuity and resolve. After getting through all thirty pleasurable chapters of ‘The Reading Promise’, I found myself eyeing the contents of my own bookshelves, tempted to the point of actually making a start on a streak of my own. As Ozma so well explains, “We called it ‘The Reading Streak’, but it was really more of a promise. A promise to each other, a promise to ourselves. A promise to always be there and to never give up… But more than that, it was a promise to the world: a promise to remember the power of the printed word, to take time to cherish it, to protect it at all costs.” So with all of that said, challenge yourself to make the effort of reading, or better still, apply the core principles of family and integrity that ‘The Reading Promise’ signifies. Because if you do, you won’t be disappointed.
WRITTEN BY | NIGEL DAWE
CONTENT | CREDITS V O LU M E 2 - I S SU E 5 C OV E R PH OTO - WAYNE GRIFFIN PHOTOGRAPHY B OY I N TH E B O W T I E - A N O N Y M O U S I N R E V I E W - N I G EL DAWE PT WI TH K ATH RY N - K AT H RY N L A N G FO R D PR I N C E O F C O LO GN E - J U ST I N JA M ES EC O AWA R EN E S S - PAT ED WA R D S
BUSINESS SHOWCASE - WILLOW TREE MARQUEES F E ATU RE - K R I ST Y CO N R OY D I Y S OY CA N DL E - CYNTHIA MC ARTHY V E GA N TA B L E - S COT T TO WN L EY S PEC I A L C O C K TA I L R EC I PE - S U E R O B SO N A D O PT A G RE YH O U ND - G G RC A R O U ND TO W N - A M Y E D WA R D S
PT WITH KATHRYN | AMRAP
o many terms and so little time. You can add AMRAP to the list of exercise terms which may mean absolutely nothing to you. Standing for ‘As Many Reps As Possible’, AMRAP just means to work at your own level of difficulty, and to complete as many reps as you can in a set time. Not scary at all! You can work at your own level, rest when you need it, push that little bit harder when you can, and most importantly - have fun! The only person you need to compete against is yourself. So set yourself a goal of how many reps of the circuit you want to do and go for it. Record how many reps you complete and attempt to beat that number the next time.
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10 Push ups 10 Squats 10 Plank Shoulder Taps 10 Lunges 10 Ab Crunches 10 Glute Bridge Plank for 1 minute
Below is an in-depth explanation of each exercise provided for your convenience. Pushups
Place your hands on the ground, slightly wider than shoulder width apart, with your feet under your hips. Keeping a straight line from your Workout 3 | 20 minute AMRAP or ‘As Many shoulders to your ankles, lower your body down Reps As Possible’ in 20 minutes. by bending your elbows. Complete 10 of each of the following exercises Levels of difficulty range from standing with followed by a 1 minute plank. Then repeat this your hands on a wall, on a table, on the ground until your 20 minutes is up. with weight on your knees, or on the ground with full weight on your toes.
Raise your hips off the floor, making a straight line from your knees to your shoulders. Actively Stand with your feet slightly wider than hip tighten your glutes while in this position. Lower width apart. Lower yourself down, while pushing yourself back to the floor and repeat. your hips backwards as if you were sitting on a chair. The level of difficulty can be increased by placing a weight across your midsection, or The levels of difficulty range from squatting until raising your feet onto a bench. you sit on a chair, squatting down as far as is comfortable with your knees, or lower until you are parallel to the floor.
Plank Shoulder Taps Place your forearms on the ground with your elbows just below your shoulders, arms in line with your body and palms facing down. Push your toes into the floor, squeezing your bottom and legs to help stabilise your body. Lift your right hand and touch your thumb to your right shoulder. Place your hand back down and repeat with your left hand to your left shoulder. To make this exercise harder you could choose to put a weight in the hand which is being raised to your shoulder.
Lunges Stand upright with your arms by your side. Take a step forward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg. Push off your front foot to return to the starting position. Plank
Lie on your back with your knees bent and feet flat, place your hands to the sides of your head. Lift your head and shoulders off the floor, keeping your feet flat. Lower your head and shoulders to the floor and relax. Repeat.
Place your forearms on the ground with your elbows just below your shoulders, and arms in line with your body, palms down. Push your toes into the floor and squeeze your bottom and legs to help stabilise your body. Relax your neck and spine by looking at a spot on the floor that is about one foot in front of your hands. Your head should be in line with your back.
The level of difficulty can be increased by completing a sit up instead by raising your upper body completely off the floor and bringing your chest to your knees.
The level of difficulty can range from holding the plank while leaning on a table, planking with your knees against the ground, or with full weight on your toes.
Glute Bridge Lie on your back with your knees bent and feet flat on the floor.
Hopefully you enjoy this workout brought to you by Kathryn at Anytime Fitness!
WRITTEN BY | KATHRYN LANGFORD
PRINCE OF COLOGNE | FIRST INSTINCT
n this issue we are welcomed to the world of Abercrombie & Fitch. The company was originally founded in 1892 in New York City by David T. Abercrombie. Then Ezra Fitch, a wealthy lawyer and real estate developer, bought a significant interest in the business after being a devoted customer of the Abercrombie Company. In 1904, it was incorporated and renamed "Abercrombie & Fitch Co." Flash forward to 1988, the company had changed hands, filed for bankruptcy and was later purchased by Oshman's Sporting Goods. The Houston-based chain owned by Jake Oshman then sold the company name and operations to The Limited, a clothing-chain operator based in Columbus, Ohio. Over many years Abercrombie & Fitch gradually shifted its focus to the young adult market. At first as a subsidiary of Limited Brands and then as its own separate publicly traded company. A&F have grown to become one of the largest apparel firms in the United States.
As most large clothing brands do, Abercrombie & Fitch released many fragrances previous to First Instinct (despite the name) but it is this fragrance, launched in 2016, that in my opinion is the embodiment of the all American brand. Youthful, Sexy and Sophisticated, First Instinct ticks all the boxes. Created by perfumer Phillippe Romano, who was Born and raised in Grasse as the son of a perfumer, Romano is among those lucky few for whom perfume was a lifelong calling, or, if you will, a destiny. As a perfumer for Drom Fragrances, a global fragrance company creating some of the most iconic scents headlined by the most popular design labels, he has worked on scents for Ungaro, Dunhill, Kenzo and Anna Sui. About First Instinct, Perfumer Phillippe Romano said: â€œI wanted to create a modern fragrance that balances both the fresh elements of fougĂ¨re with oriental warmth.
All the notes together, create a scent with worldwide appeal for the Abercrombie & Fitch man and beyond.” First Instinct, an oriental fougère, is intended for “the confident man who is not afraid to express his feelings.” One thing I noticed initially was that First Instinct didn’t have that fake citrus buzz that is so common with masculine fragrance today. There was of course a freshness as expected in any top note composition, but it was both sweeter and sharper than usual which gave it immediate interest. Top notes include a Gin & Tonic Accord, which in my opinion would include some form of citrus, whether it be a Bergamot or Lemon note. Coupled with Kiwano Melon which really rounds out the G&T Accord and adds that bubble of sweetness, creating top notes that have real interest and set this fragrance apart from many others available.
The heart is where this composition really fires on all cylinders. The freshness is carried on with more citrus notes, mixed with Szechuan pepper, and Violet leaf giving the heart a zesty warmth which leads us seamlessly through to the everlasting base of the composition. Amber and Sueded Musk create a powerful and lingering echo which gives this fragrance an animalistic and earthy afterthought. Late in the day this fragrance leaves a scent that is both clean and sexy whilst maintaining a freshness that lends itself to perfect summer wear as well as being warm enough to lend itself to winter months also.
WRITTEN BY | JUSTIN JAMES
ECO AWARENESS | WHY GO VEGETARIAN?
ot long ago the term vegetarian brought to mind underweight alternate life-stylers surviving on lentils, lettuce, love and little else. So it might be surprising to learn that globally one in three people now eat hardly any to no meat at all.
Other vegetarians generally make their choice for ethical reasons - for the animals and the environment - and this again is supported by science. Aside from brutal revelations of what animals face while being turned into products for human consumption, studies show that raising them for the purpose of food takes up Since 2016 an additional 400,000 Australians over a quarter of the worldâ€™s vegetated land. Of have transitioned to an entirely meat-free diet. that, 33% of all good productive croplands are This takes us to a substantial 12.1% of the used to feed the animals, not us. Australian population, while 25% of young Americans citizens also identify themselves as On top of that, a 2008 magazine article produced by the Water Footprint Network, vegetarian or vegan. written by the networkâ€™s founder Professor Arjen Interviews show that the vast majority of Hoekstra, found that by considering only the vegetarians change to a meat-free diet for drinking water required by a bullock, producing health reasons, and this is not just a wishful only one kilogram of boneless beef uses thinking. According to Oxford University approximately 155 litres of water. studies, if everybody was to stop eating meat by 2050, an annual amount of 8.1 million human However, we also need to consider the some lives could be spared from common causes such 1300 kilograms of grain grown to feed the as obesity, heart attack, stroke, diabetes and animal through drought, plus any pasture, hay, cancer. In US dollar terms, this would save one silage or roughage that also need water to grow. Producing that 1 kilogram of beef now adds up trillion dollars each year in health care costs. to roughly 15,500 litres of water.
By comparing this number to the amount of water used during an average shower, we see that creating only 1 kilogram of beef uses more water than over 200 showers! The bottom line is that it takes far more resources to keep livestock than they return in food. If that isn't enough to change your mind, growing cattle for beef also emits 2 billion metric tons of carbon dioxide per year, and is responsible for 2.8 billion further metric tons of carbon dioxide by clearing forests to grow more and more cattle. Unsurprisingly then, animal agriculture is one of the world’s leading causes of Climate Change. So from anyone's viewpoint, it really can’t make much sense why we’re continuing on this unsustainable path.
In recognition of this, there is a growing meat substitute industry rapidly taking off, with a vegetarian or vegan replacement for almost any meal you can think of! Many major food outlets have also started to incorporate vegetarian menu items, leading the way to a more sustainable future.
WRITTEN BY | PAT EDWARDS
BUSINESS SHOWCASE | WILLOW TREE MARQUEES Could you tell us a little about Willow Tree occasions including Weddings, Private Parties, Marquees? Events and more. Our goal is to create a relaxed, unique environment for your guests, Willow Tree Marquees offer an innovative and whilst bringing you as close to nature as customisable alternative to traditional Marquee possible with our tents. Hire. Our Stretch tents are a unique, atmospheric and aesthetic design that provide a What advantages do your marquees have gentle touch to any event. The organic shapes over others? and curves throughout the marquees compliment all outdoor venues. We are situated Our Stretch tents are an aesthetically flexible, in The Clarence Valley in beautiful northern waterproof fabric structure. A major advantage NSW and service all areas from the Gold Coast over traditional marquees and event coverings to Port Macquarie. is the flexibility and ease of installation of the tents. Tents can be pitched comparatively What kinds of events do you cater for? quickly by fewer people, with less impact on the venue, and customised to suit the clients Willow Tree Marquees are suitable for all requirements and site.
Our tents are designed in Australia to meet specific local and international fire, structural and safety standards. Our Stretch tent fabric is not only incredibly strong but contains built-in fire retardant, UV stabilisers and anti-bacterial treatment â€“ our tents have been tested and certified to worldwide fire safety standards.
Besides marquee hire, what other services do you offer? Willow Tree Marquees also offer a range of festoon lighting and decor to create the ambiance intended for any evening events.
How customisable are your marquees? Our Stretch tents can be constructed in an endless variety of shapes on any surface, and since the marquees are so quick and easily installed, reinvention of a space is as simple as moving and adjusting some poles. Standard sized options are available as well as custom tents in any shape or size up to 20m x 30m. We offer modular solutions to cover even the largest event.
BUY NOW PAY LATER | THE HIDDEN DANGER
he Buy Now Pay Later sector is winning over the youth demographic with the promise of instant gratification, but mortgage brokers are warning that with every high comes the risk of a corresponding low. ‘Buy Now Pay Later’ providers such as AfterPay and Zip Pay have experienced massive growth in popularity, with the number of users jumping from 400,000 to approximately 2 million between 2015 and 2018. Driven by a simple proposition whereby the Buy Now Pay Later provider pays the merchant on behalf of the customer, allowing the customer to obtain the goods or receive a service immediately while subsequently paying off the debt generally through instalments, Buy Now Pay Later presents a tempting offering.
In theory, it makes sense. You get the item or service and pay it off over instalments, so you’re actually putting forward your liability. This might be ok for someone that manages their money well, if they pay off the item on time and use their mortgage offset account correctly. This way they’re delaying expenses and offsetting more of their savings against their home loan. But, there’s probably one per cent of people doing that and the rest of them are spending beyond their means... Utilising this payment method potentially sends the wrong message to a bank.
If a lender sees a ‘buy now pay later’ provider frequently on a client’s bank statements, it can But, mortgage professionals are warning users trigger more questions about their spending to be cautious of overdoing it as this could affect behaviours and ultimately mean they decline their chances of securing a home loan further the application. down the track.
Itâ€™s important to appropriately manage your expenses well in advance of applying for a home loan, that way you can show the bank that you can save and afford to service a mortgage when the time comes.
If you are concerned about your level of expenditure or your ability to secure a home loan, a conversation with your local mortgage broker could set you on the right path.
WRITTEN BY | KRISTY CONROY
TIPS AND TRICKS | EASY DIY SOY CANDLE
his candle is super quick and easy to make, Step 2 | Add essential oil with only 4 steps needed! Using soy wax allows for a long, clean and aromatic burn. Once confirmed with your thermometer that the wax has reached 80 degrees Celsius, move it EQUIPMENT into the pouring jug. You can then add the essential oil, stirring for approximately 2 • Glass jar minutes. To determine how much oil is needed, • Candle wick simply times the container’s volume in millilitres • Thermometer or the amount of wax used in grams by 0.08. • Pouring jug This will give you the amount of essential oil • Essential Oils needed in millilitres. • Soy wax flakes Step 3 | Pour the melted wax METHOD Wait until the wax has reached 55 degrees Step 1 | Melt the wax Celsius and then pour it into your jar, ensuring the wick remains centred. Allow 24 hours for the Using the double-boiler method melt the wax candle to set before use. over a simmering pot of water. To calculate the amount of wax needed, simply times the Step 4 | Light the candle! volume of your jar in millilitres by 0.77. This will be equal to the amount of wax needed in grams. While the wax is melting, get your jar ready by placing a candle wick in the centre. WRITTEN BY | CYNTHIA MC ARTHY
LOVING LIFE | YOUR COMMUNITY RADIO
ow ‘community’ focused is community radio? At Loving Life a key indicator of the radio station’s engagement is the number of announcements made each month about local events, programs and charitable causes. More than 12 community organisations per month (over 150 a year) get to tell the Clarence community about their event through FM 103.1. This announcement is made up to 4 times a day over 10 working days, and is a free service offered by the volunteers at Loving Life. These volunteers prepare a script, do a voiceover reading, produce the audio file and schedule the ‘notice’ on our “Community Calendar” playlist. This is often combined with a live interview about the event on our breakfast show “Kick Start Your Day with Damo.” Damien
Fisher skilfully unbundles all the answers our community needs to know. Loving Life also promotes live shows at the Clarence Valley Conservatorium, The Criterion and Pelican Playhouse. We also support Carols by Candlelight, Midday Rotary, Hession’s Speedway, Clarence Valley Country Music Muster and the Jacaranda Festival. We are not overlooking our valued sponsors, the Clarence Valley businesses who need to announce their latest products, releases or seasonal service packages. Finally, we support government campaigns and news at all levels, a feature being Clarence Valley Council’s regular chat on local issues. Are we for community? Sure thing! We are your community radio station.
OUR FAMILY OUR COMMUNITY
OUR COUNTRY OUR SPIRITUAL HOME 91 Fitzroy Street, Grafton
Phone (02) 6642 5097
VEGAN TABLE | ROAST VEG SALAD
his recipe is a quick and easy go to for me. METHOD It’s delicious, filling and simple. Quickly throw it together and bake, then you’re 1 Preheat oven to 180 degrees (fan forced) good to go. 2 Dice potatoes, sweet potato, beetroot, carrots Prep time | 10 mins and onions. Cooking time | 40 mins Serves | 4 3 Place in baking dish and add garlic and olive oil. Season with salt and pepper and stir to coat with oil. INGREDIENTS 4 Pre cook the couscous according to packet 2 large potatoes directions, add to baking dish. Stir to combine. 2 large beetroots 2 large carrots 5 Place in oven and bake for 40 mins or until veg 2 medium Spanish onions is cooked through, stirring occasionally. 1 large sweet potato 2 cloves of garlic, crushed 6 Serve and enjoy or store in the fridge in an 1 cup of pearl couscous (this can be substituted airtight container. This will store for around a for any grain or nut. I’ve used couscous, pine week in the fridge. nuts, risoni before) ½ cup of olive oil Salt and pepper to taste WRITTEN BY | SCOTT TOWNLEY
PLANT BASED COFFEE
It’s no secret that alternative milk choices are becoming more popular amongst the world’s coffee drinkers. But why make the choice to ditch dairy? Well, dairy has been linked to numerous conditions including acne, eczema, asthma, obesity, type 2 diabetes and heart disease. It’s a common misconception that drinking dairy gives you ‘strong bones’, the human body can only absorb about 30% of the calcium in cow’s milk. Studies have actually shown that regular dairy consumption can increase your risk of bone fracture.
This creamy and delicious cocktail is the work of Sue Robson, Crown Hotel Motel’s extremely skilled bartender. To recreate this irresistible drink, you will need:
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Kahlúa Frangelico Cream Ice
Or you can head to the Crown at 1 Prince Street Grafton and give it a try!
GRAFTON GREYHOUNDS | ADOPT A GREYHOUND
rafton Greyhound Racing Club have recently launched the ‘Grafton Greyhound Adoption Program’ and now have dogs ready to be adopted in the Northern Rivers and Mid North Coast areas. We are dedicated to the ongoing welfare of our dogs, and examples of dogs available for adoption can be seen throughout this article. Our dogs are placed upon application and yard inspection as we want to find the right home the first time for our greyhounds.
greyhound, although we suspect that once they become part of your family you wont want to leave them behind. As of the 1st of July 2019, greyhounds registered on the NSW pet register do not require a muzzle when on lead. They do however require a green hound collar should they be off lead in an area that allows it, so we recommend new owners go through the application and assessment for the green hound collar. We can assist you with this process.
By adopting locally, you will have access to the owner/club framework for ongoing advice and help if ever needed plus access to a larger network of people that are there to support you as a greyhound pet owner.
Can’t adopt but can foster?
We know taking on a pet is a big commitment so to help we are currently working with local boarding kennels to arrange reduced rates for greyhounds from our program if you ever need to go away on holidays without your pet
Fosters are important to our program as they expose the greyhounds to everyday living, as well as common household items. This includes simple things like the lounge, vacuum or washing machine.
That’s okay, we still need you! If you are able to foster a greyhound to help them find their forever home we would love to hear from you.
Foster homes have expenses such as food and vet bills covered by the program, and dogs will need to be returned back to us after a maximum of 6 weeks (we donâ€™t just dump them and forget about them). Of course there is the option to adopt, but we would also love foster homes that are happy to temporarily take care of a greyhound, as it would truly help the dog.
If you are interested in adopting a greyhound or have a question, donâ€™t hesitate to contact the Grafton Greyhound Racing Club or you can visit our website at www.graftongreyhounds.com.au to apply online!
All greyhounds on our adoption register are desexed, vaccinated, microchipped, teeth cleaned and vet checked before going to the right homes. Prospective homes will be subject to an inspection as part of our application process.
AROUND TOWN | PRETTY LITTLE WITCH
retty Little Witch is a beautiful and unique shop located in Skinner Street, South Grafton. The boutique sells books, homewares, kitchenware, jewellery, handmade skincare products and candles, clothing, lingerie, perfume and more. Cristie (the owner) had always dreamed of opening her own shop, hoping to “create an inspiring, empowering, curious and woman friendly space.” Customers have mentioned ‘good vibes’ and a ‘happy atmosphere’ within the store.
endurance. As Cristie explains, “Very sadly and without warning I lost my dad in 2015, my father-in-law shortly after to cancer in 2016 and then my husband of 9 years to suicide after a long life of mental illness. I was on my own with 5 kids and we struggled with the grief for a long time.” This great loss offered Cristie a new perspective on life, and so she decided to follow her dreams and open Pretty Little Witch, combining her love of tattooing with her own personal style.
What makes Pretty Little Witch especially unique is that it doubles as a professional tattoo parlour, inlcuding Microblading and ear piercing. Cristie became so passionate about tattooing that she actually quit a teaching degree to pursue it, expressing that she’ll “spend forever learning new techniques and improving and will always consider [herself] a student to the art.”
Cristie’s eldest daughter Bella (18) “practically runs the shop side of things” and will eventually complete a tattooing apprenticeship. Her younger children also help out around the shop during holidays. Cristie aims to inspire her kids “to live a life they love, one full of ambition and passion,” and I hope that her heartwarming story inspires you to do the same.
Cristie’s story, and the story of how Pretty Little Witch came to be, is one of strength and
WRITTEN BY | AMY EDWARDS PHOTO | CERA ELLEM PHOTOGRAPHY
Dr. Karina Dunn BHSC Acupuncture/ Massage Therapist Specialised practise in pain management, anxiety, depression and woman's health
2BeNourished 75 Prince St, Grafton P:0423714875 E:email@example.com