Silver Adventurers Jan and Peter (both 74) hit the road in their caravan to explore the stunning Oxley Wild Rivers National Park, famous for its waterfalls and gorges.
Map
Oxley Wild Rivers National Park
The Oxley Wild Rivers National Park is in the Northern Tablelands region of New South Wales. It is World Heritage-listed in recognition of the extensive dry rainforest that occurs within the park, and its rich biodiversity. There are at least fourteen waterfalls in the park, which are at their most spectacular after rain.
In February, heavy rain along the East Coast caused a cancellation of our fishing trip. So where to go after heavy rain? A place known for its waterfalls! Friends suggested we join the two of them on a trip to Oxley Wild Rivers National Park in our caravan, and off we went.
First Part of Our Journey in Our Caravan
The first part of the journey took us through Grafton and along the Waterfall Way to Ebor. After that, we were in new territory. We discovered that the dramatic gorges captured our attention more so than the waterfalls.
HILLGROVE
Travelling further towards Armidale in our caravan, the old mining town of Hillgrove established in the late 1880s was worth investigating. Although a number of cottages remain from its peak population of 3,000, there are interesting signboards scattered around the laneways describing the former structures. The Hillgrove Museum gives visitors a view into the rich heritage of the past. The major surprise for us was the amount of mining that took place in this rugged part of the country.
Dangars Gorge
Hillgrove was once one of the major goldfields in New South Wales, exploiting a rich reef of gold. This area of gorges was operating 9 mines at one time. Also produced was antimony – used to make flame-retardant materials – and tungsten, which was profitable during World War Two for its steel strengthening abilities.
Dangars to Mi-Hi Falls hike
A drive along Old Hillgrove Road and a short walk from a car park took us to a viewing platform over Bakers Creek Falls. Further, around the escarpment above Metz Gorge, we looked down 490 meters to the Bakers Creek mine, still an active mining area. On the opposite wall of the gorge, large dump trucks were snaking their way up and down the steep incline to the mine below. Previously, tramways operated by steam-powered engines pulled trams up and down the precipitous incline to the Bakers Creek mines.
DANGARS GORGE CARAVAN TRIP
Our camp for the next few days was at Dangars Gorge in the Oxley Wild Rivers National Park, just a short drive out of Armidale. It is the most spectacular area of this National Park. The campground is on the edge of the Great Escarpment on the western side. The seven campsites are well set up with individual picnic tables and fireplaces with firewood supplied. Our evenings were spent barbecuing our dinner on a campfire under starry skies.
The scenic lookout near the day-use area revealed the dramatic Dangars Gorge and falls. The 120-metre drop to the bottom of the gorge is awesome. An information board informed us that eels migrate down the perilous descent of these waterfalls and out to the Coral Sea to breed in saltwater. Their homing instinct guides them to return after breeding, swimming back up the rivers. They have been observed climbing up through the damp grass. Moreover, at night next to Dangers Falls. To get to the higher reaches of the river. After a major flood event, thousands of eels get washed over the falls and perish. Apparently, it can make the bottom of the falls smell quite terrible.
HIKING TRAILS
We hiked around the edge of the gorge. To impressive views from McDirty’s Lookout at the northern section of this World-Heritage listed area. There were various viewing platforms along the trail. On the return hike on an overgrown track, we could see our campsite across the other side of spectacular views into the deep ravine in front of us. At a junction, we diverted through woodland, open fields, and following a fence line, found Mi Hi Falls. We were rewarded with a view, from another platform, of water plummeting into the bottom of the gorge. A tired foursome of seniors returned to camp that evening after hiking 10.5 kilometres.
McDirty’s Lookout
The birdlife in this area was plentiful. In the last couple of days, we encountered a spotted quail thrush. Additionally, king parrots, and a flock of white-winged choughs, amongst many other more common species.
Trelfell Track
Second Part of Our Journey in Our Caravan
GARA RIVER
We moved on the next day in our caravan. The Blue Hole picnic area and popular swimming hole on the Gara River. A short drive north-east of Armidale, was a pleasant spot for morning tea. There are remnants of a dam here. It was part of a historic hydroelectric scheme to power the mines. It is the town of Hillgrove in the late 1800s. Amazingly, the dam was built with a timber framework, faced with a rock and a core of gravel and clay. Over the years floods have destroyed most of the dam wall. 100 metres downstream is a concrete weir, built to divert water into an aqueduct or flume which took it 2.5kms from here to the power station in the gorge.
Trelfell Walking Track
The circular Trelfell walking track follows the line of the flume staying close to it for most of its length. Further along the track at the Gara Gorge lookout, high above the Gara River, we gazed across the rugged wilderness below.
Boundary Falls Jan & Peter
GIBRALTAR RANGE NATIONAL PARK
At Glenn Innes, along the New England Highway, we called into the Tourist Information Centre. The well-informed assistant imparted his wide knowledge of the National Parks ahead. He mentioned this year’s Celtic Festival, which was cancelled in 2020 due to Covid, would go ahead this May. A couple of years previously we took part in this celebration of Australia’s Celtic Pioneers. The 40 granite monoliths of the Standing Stones here, unique in the southern hemisphere, are central to this interesting celebration. However, we made an overnight booking at the Boundary Falls camping area in the Gibraltar Range National Park. Located just a short drive off the Gwydir Highway.
Boundary Falls
In 1938 a sawmill here employed workers and included a dormitory, kitchen, two houses and single huts. They were all moved to Armidale when the mill closed. One of the relics still on view today is the steam engine that powered the mill.
Gibraltar Range NP Boundary Falls camp
Unfortunately, the heavy rains that had been lashing the north coast area of New South Wales penetrated into this region. Not to be deterred, the camp was set up in a very muddy area. Also, we managed to cook our dinner on a campfire whilst sheltering under umbrellas. Donning our wet weather gear the next morning, we were determined not to miss two more waterfalls. That also within easy walking distance.
Under umbrellas
Boundary Falls In Our Caravan
There was plenty of water over the Boundary Falls. Easily viewed from a platform at the edge of the day-use area. Recent fires had destroyed some of the signage. But, with a bit of searching around, we found the track to Lyrebird Falls. The 2.1km hike in the pouring rain was well worth the effort. To view plenty of water over the long drop.
Gibraltar Range Lyrebird Falls
On the southern side of the Gwydir Highway, still in the Gibraltar Range National Park. A well-formed gravel road gave us easy access to Mulligans camping area. It is very well facilitated with large individual sites. Flushing toilets (rare for a National Park) and the lovely swimming hole in Dandahra Creek. There was a wonderful choice of varying hikes for us during our few days camped here.
Lyrebird Falls, Jan & Peter
William Mulligan and His History
William Mulligan, who the campsite is named after, was a prominent citizen in this area. At the turn of the century. He built slab huts, one of which has been restored by the National Parks and Wildlife Service. He was a mining engineer. Moreover, he proposed a hydroelectric scheme by building dams on the north and south arms of the creek. Additionally, he also proposed installing a power station after sending the water 600 meters over the escarpment. We viewed the concrete weirs that were built in the 1920s. In an endeavour to measure the flow of the water. Unfortunately, the necessary funding to complete the scheme was not available following the war years.
William Mulligans Hut
With it still raining, we lunched in one of the attractive picnic shelters in the day-use area. Where an assortment of birds including a treecreeper, yellow robins and a pretty rufous fantail entertained us. A 120-metre walk from there took us to the Burra Nulla Cascades. This is quite a pretty section of the creek where the water cascades over and through large boulders.
Fern Tree hike
Another day and a 6km hike on a medium grade track took us through a blackbutt forest. Before climbing higher through the rainforest to the spectacular columns of the Needles. They rise up from the Dandahra Gorge. We enjoyed a packed lunch while taking in this panorama.
Concrete Weir Mulligans Camp
The Tree Fern Gully 8km hike, which took us 3 hours, was disappointing mainly because the vegetation had severely suffered during the recent bushfires. Our favourite of all was the Anvil Rock hike, a 4.3km return. It is a short drive from the campground to the commencement of the track which winds through large granite outcrops, balancing rocks, and across metal, grids spanning swampy areas.
Overhanging Anvil Rocks
There is an easy climb when reaching the rocky outcrop at the end. Arrows mark the trail squeezing between and under huge boulders to the summit. Once again, we were buffeted by rain. Overhanging rocks sheltered us while we enjoyed the scenery and our lunches carried along with us once again.
The Needles
GRAFTON
On departing Gibraltar Range National Park, we travelled along the Gwydir Highway in our caravan. Down the range through Jackadgery, and on to Grafton. From here we chose a backroad along the western side of the Clarence River through the quaint area of Southgate. The pretty farming areas revealed classic federation houses. We camped the night on the grounds of the Lawrence Tavern, for a small fee. We also enjoyed a good meal that night in the Tavern. Early the next morning we crossed the mighty Clarence River on the Lawrence ferry to Woodford Island, travelling along the riverside where a trawling fleet was anchored. The skies were clearing, and a pretty rainbow welcomed us back through Maclean, onto the highway and towards home. ■
Steven Bock from 5th Avenue Dance tells us everything he has discovered about just how good dancing is for your wellbeing.
Dancing to be happy
We teach partnership. We teach men to lead so that he can ask any lady to dance, and absolutely know that he can. We teach ladies to follow so they can accept any invitation to dance and know that it will work. She will not have to take over or get trodden on. Once you know how to ballroom dance, you will be able to dance to any music that would be played at a ballroom, in a restaurant, on a cruise, in a club or at a party. That’s the fun part! But there’s other magnificent things to know about dancing. It’s incredibly good for your wellbeing.
DANCE THERAPY Dancing in your later years can have a wonderful effect on your body and wellbeing. A recent study concluded that one of the great ways to stave off cognitive decline was to learn ballroom dancing. It gets you out of the house, it gets you active, it is social, and it engages your brain. Says Professor Richard Powers of Stanford University, “For centuries, dance manuals and other writings have lauded the health benefits of dancing, usually as physical exercise. More recently we’ve seen research on further health benefits of dancing, such as stress reduction and increased serotonin level, with its sense of well‑being.”
In one study, out of 11 physical activities tested over a 21-year period, only dancing significantly helped. But more specifically, ballroom and Latin dancing. And even more specifically – SOCIAL ballroom and Latin dancing. The reason for why these two dances in particular are so good for your brain is because of the random nature of them. It is a lead and follow dance – there’s no set routine or sequence of step patterns. This means the brain has to make instant decisions. And that is what keeps your brain well oiled.
COGNITIVE BENEFITS
Another major study added to the growing evidence that stimulating one’s mind by dancing can ward off Alzheimer’s disease and dementia. The 21-year study of senior citizens, 75 and older, was led by the Albert Einstein College of Medicine in New York City, funded by the National Institute on Aging. Their method for objectively measuring mental acuity in aging was to monitor rates of dementia, including Alzheimer’s disease.
Dance parties
The study wanted to see if any physical or cognitive recreational activities influenced mental acuity. They discovered that some activities had a significant beneficial effect. Other activities had none. They studied cognitive activities such as reading books, writing for pleasure, doing crossword puzzles, playing cards and playing musical instruments. And they studied physical activities like playing tennis or golf, swimming, bicycling, dancing, walking for exercise and doing housework. One of the surprises of the study was that almost none of the physical activities appeared to offer any protection against dementia. There can be cardiovascular benefits of course, and exercise, as we all know, gives us health and longevity, but the focus of this study was the mind.
There was one important exception: the only physical activity to offer protection against dementia was frequent dancing.
■ Bicycling, swimming, golf – 0%
■ Reading – 35% reduced risk of dementia
■ Doing crossword puzzles at least four days a week – 47%
■ Dancing frequently – 76%. This was the greatest risk reduction of any activity studied, cognitive or physical.
BODY BENEFITS Dancing can:
■ Improve the condition of your hearts and lungs; due to the aerobic nature of some of the faster dances. At 5th Avenue Dance we structure your 45 minute lessons to warm up with a Foxtrot which moves around the room, then a slower Latin dance The Rumba, before we hit the faster tempos of Swing, a break with some wonderful Waltz, before moving onto a faster Cha Cha then cool down with a Tango.
■ Increase your muscular strength. When your dancing, you are moving! Our 5th Avenue Dance instructors are very aware of your starting level of fitness, and take this into account as we teach you to dance. Within a very short period of time you can increase what you can do!
■ Increase endurance. Dancing does not seem like exercise in the same way as going to the gym, riding a bike or training for a triathlon. But dancing and moving for 45 minutes a good workout. Plus there is music and fun (not to mention the skill you are learning).
■ Give you better social skills. At 5th Avenue Dance we are constantly recommending changing partners in group lessons. Even those who have their own partner go out of the way to dance with others. ■
BOOK YOUR FREE LESSON!
Don’t wait, come have a free lesson! Walk in – DANCE OUT!
A NEW PERMANENT BreastScreen Queensland clinic on the Gold Coast will help boost access to free breast cancer screening for local women.
One in seven women will be diagnosed with breast cancer by the age of 85. Finding breast cancer early can increase treatment options and save lives.
BreastScreen Queensland
BreastScreen Queensland provides free breast screening and assessment services to ensure women have the best possible outcome following a breast cancer diagnosis and reduce the impact of this disease.
Regular screening is the most effective way to reduce deaths from breast cancer. Despite this, just over half of the local women aged 50 to 74 – the age group recommended for attending the screening – regularly participate in this life-saving program.
BreastScreen Queensland Senior Health Promotion Officer Julia Foreman understands many women find it a challenge to keep up to date with health checks such as their breast screen. “Having a permanent service in Robina all year[1]round will make it easier and more convenient for women to find the time to screen,” Julia said.
Trish & Ellen with machine – square
Location of BreastScreen Queensland
Situated within the Robina Town Centre shopping complex, the new clinic is located near other medical services. Up on Level 1 Arbour Lane, 19-33 Robina Town Centre Drive.
With lots of free parking available, bus stops within a few minutes walk, and lifts and escalators close by, the new clinic will help increase accessibility to free screening for eligible women.
“We hope to see at least 4000 women visiting the Robina clinic in its first year. Already hundreds of women have had their breast screen at the new clinic within our first weeks of opening. For one[1]quarter of these women, it was their very first screen with BreastScreen Queensland,” she said.
BreastScreen Queensland
“Another positive of this permanent clinic is it allows us to expand our mobile service in other areas of need. Because the screening was previously provided in Robina using a mobile unit for part of each year.”
Free Breast Screening for Women Between 50 to 74
Screening every two years is recommended for women aged between 50 and 74 where the evidence of benefit is strongest. Women can attend this free service from the age of 40.
Eligible women can book an appointment at Robina or other clinics. Also, including Helensvale, Southport and West Burleigh – by calling 13 20 50 or online at breastscreen.qld.gov.au ■
Gourmet Meals has been busy in the kitchen cooking up some warming winter dishes! These meals will satisfy all your winter comfort food cravings. Plus they have a healthy dose of vitamins and nutrients.
Food. We all love it. And Gourmet Meals are at the expert level. They deliver healthy, nutritious, and great-tasting frozen meals to your door. The company is an approved NDIS provider of home-delivered meals. This means that home delivery of these meals is part-funded under the NDIS. If you are eligible, two-thirds of the cost-plus delivery will be covered by the NDIS. Gourmet Meals are very competitively priced and taste like good old-fashioned home cooking. They have launched a new winter menu…so let’s have a taste!
STARTERS
Kick-off your meal with starters like Minestrone Soup, an Italian vegetable soup made with tomato-based beef stock, potato, beans and pasta. Warming and delicious.
Minestrone Soup
MAINS
Of the main courses, our favourite is the Beef Goulash, a hearty beef stew slow-cooked in an aromatic sauce served with roast potatoes, Brussel sprouts, and a cauliflower bake.
Beef Goulash
Another option is the Moroccan Lamb. It is pulled lamb slow cooked with exotic Middle Eastern spices served on a bed of rice, chickpeas, dried apricot and almonds.
Moroccan lamb
You might want to satisfy your pork cravings with a tender and tasty Pork Roast with Apple Sauce. This comes with potato wedges, broccoli, carrots, and cauliflower on the side. Or you can party like a pescatarian with the Salmon Chive Sauce – a fillet of salmon in a creamy chive sauce, potato stack, green beans, broccoli and Asian greens.
DESSERT
Apple & Rhubarb
Check out the delicious sweet treats, like Apple Rhubarb. It’s the perfect winter comfort dessert served with custard and topped with a sprinkling of sweet crumble. ■
WINTER HEALTHY EATING
Studies indicate that we tend to eat more during the winter months. There are a few reasons for this.
■ With the drop in temperature, our body has to work doubly hard to keep itself warm. That’s why we end up craving high-carb foods and desserts. The sugar and starch in these foods provide our body the heat it requires.
■ We tend to drink less water in winter because the cold temperature reduces thirst. We mistake our body’s thirst for hunger and eat more food when we just need to drink some water.
■ “Winter blues” hit. A significant number of people actually suffer from Seasonal Affective Disorder (SAD) and this makes them eat more.
There is no reason not to give in to your winter comfort food cravings, as long as less nutritious foods are eaten in moderation and your overall diet is healthy and balanced to ensure you feel your best all winter long.
Winter Menu
Gourmet Meals makes mealtimes easy by delivering healthy, tasty, individually portion-controlled frozen meals, so you can prepare home-cooked meals for your loved ones with no hassle. There are no contracts, orders can be made on a casual basis, and all that is required is a minimum order of $49 and a delivery fee of $7.50.
Winter Menu (Page 2)
If you want to try just a couple of meals first, then the meals are also available in the gluten-free freezer section of selected IGAs, Foodworks and independent stores. You can look up your nearest retailer on gourmetmeals.com.au.
Phone 1300 112 112 to order or check out the winter menu on their website at: gourmetmeals.com.au
Don’t let your age stop the party… check out these most debonaire of the chair.
HOMECRAFT OVER ARMCHAIR TABLE
This does exactly what it says on the tin! The table goes over an armchair and can be tilted towards the user. It can hold a book or a tablet for a seriously comfy relaxing time. Or it can be fixed to the right or left side of a bed, too. The laminated teak tabletop is easy to clean. And there is a neat little side table to hold a mug of coffee/tea. Relaxing time has never been so comfy.
home craft over armchair table
FOAM LEG RAISER
The ergonomically designed foam leg raiser can help to provide support to swollen legs and stimulate circulation. It is ideal for use on a bed or flat surface. It has a high-density foam base with a memory foam topper and a soft velour cover. Okay, that’s the legs sorted out! Let’s see what tonight’s movie is! Life is good!
FOAM-LEG-RAISER
ASPIRE SIGNATURE LIFT RECLINE SPACE, SAVER
This space-saving chair can be placed close to walls to save space. The depth of the seat is adjustable so your body will fit into it like a hand into a glove. It has a large side pocket for storage, and the handset fits right in that very pocket. Users can easily get the handset, discouraging leaning and possible falls. It comes with four wheels so the chair can be easily moved. The handset has large backlit buttons. And it also comes with a USB charger point to charge phones, tablets, and devices.
ASPIRE SIGNATURE LIFT RECLINE SPACE, SAVER
The European-designed electronics provide a quiet and smooth lift, complete with an integrated battery backup. Adjustable padding means that support can be individualized. The high-quality foam upholstery snugly covers the steel frame which gives the user great posture support. And it has easy-clean fabric – with commercial-grade durability and resistance to flame, mold, mildew, and pilling. Afternoon naps, here we come.
LIFT TO STAND CHAIRS
This Aspire Air Lift Chair is a powered armchair that gets you up and out…or puts you down and makes you comfy. The air system makes both the seat and footrest the best place to put your body parts. It is made of medical-grade Dartex upholstery – which is anti-microbial.
The lift system is smooth and quiet. And there are lots of rise and recline positions to choose from. The backrest is made from multilayer foam and fibre pillow sections. So it is a soft, breathable and supportive surface ideal for extended periods of sitting. The chair comes with wheels for mobility. Yes indeed Netflix and Chill just got a lot more comfy.
ASPIRE AIR LIFT CHAIR 3
ASPIRE DA VINCI LIFT RECLINER CHAIR
This is the Mercedes Benz of the lift recliner chair world. It is unrivalled for comfort and positioning from using its four separate adjustable motors. This lift chair can recline back with just the push of a button. Sleep is just a recline away. Then, it can bring the user to sitting position with another push of a button.
ASPIRE AIR LIFT CHAIR 2
When the user wants to get up and go to standing position, then with the touch of one more button, it will tilt the chair forward. It is a great adaptive tool for anyone having trouble going from sitting to standing due to mobility issues.
hilo-chair
It has independent headrest and lumbar functions. You can choose from four colour options in plush microsuede. It comes with a handset with integrated USB port. User can be up to 159kg.
Exposure to winter’s dry, cold air and chilly rain can cause chapped paws and itchy, flaking skin. But these aren’t the only discomforts domesticated animals can suffer. Here’s how to prevent cold weather dangers from affecting your pet’s health.
Cuddly Cats in the Winter
Repeatedly coming out of the cold into the dry heat of your home can cause itchy, flaking skin. Keep your home humidified. If your pet is wet, towel-dry them as soon as they come inside, paying special attention to their feet and between the toes.
Never shave your dog down to the skin in winter, as a longer coat will provide more warmth. If your dog is long-haired, simply keep them trimmed. If your dog is short‑haired, consider getting a coat or sweater with a high collar or turtleneck with coverage from the base of the tail to the belly.
Check for cracks in paw pads or redness between the toes. Massaging paw protectants into paw pads before going outside can help protect them.
Bath your pets as little as possible during cold spells. Washing too often can remove essential oils and increase the chance of developing dry, flaky skin. If your pooch must be bathed, ask your vet to recommend a moisturizing shampoo and/or rinse.
Pets burn extra energy by trying to stay warm in the wintertime. Feeding your pet a little bit more during the cold weather months can provide much-needed calories, and making sure she has plenty of water to drink will help keep her well-hydrated and her skin less dry.
Make sure your companion animal has a warm place to sleep, off the floor and away from all drafts. A cozy dog or cat bed with a warm blanket or pillow is perfect. Don’t leave pets outdoors when the temperature drops, keep your pets inside with you and your family. Dogs are happiest when taken out frequently for walks and exercise but keep them inside the rest of the time.
Furry Friends Need More Care in the Winter
Cars are one of many hazards to small animals. Warm engines in parked cars attract cats and small wildlife, who may crawl up under the hood. To avoid injuring any hidden animals, bang on your car’s hood to scare them away before starting your engine.
Be sure your horses have access to a barn or a three-sided run-in so they can escape the wind and cold. While not all horses will need to be blanketed, blankets will help horses keep warm and dry, especially if there is any rain. If you’ve body-clipped your horses, keep them blanketed throughout the winter.
Remember, if it’s too cold for you, it’s probably too cold for your pet, so keep your animals inside. If left outdoors, pets can freeze, become disoriented, lost, stolen, injured or killed. In addition, don’t leave pets alone in a car during cold weather. Cars can act as refrigerators that hold in the cold and cause animals to freeze to death. ■
