Issue 57 - September / October 2009

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Safe Work Week (25 Oct - 31 Oct)

National Water Week (18 Oct - 24 Oct)

Community Recycle Phone Program

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The 7th International Water Association World Congress on Water Reclamation & Reuse

Gold Coast Water Trivia Night

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A new era for Scientific Services

Simone Siwka’s ‘Heatwave’ - The People’s Artistic Choice

Strategic Plan and Strategies

The new GCW website

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A personal account of an OH&S incident

GCW’s Strategic Key Performance Indicators

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Movember

Strategic Risk Register

Inside this edition:

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Healthy Chow

Value Awards

Melbourne Cup Luncheon

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GCW Dragons (Dragon Boating Team)

Touch Football 2009

What is the Glycemic Index

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Culture Club - Poland

Quote of the Month Be content with what you have, rejoice in the way

things are. When you realize there is nothing lacking, the whole world belongs to you.

Lao Tzu

Our Vision Gold Coast Water is recognised for creating innovative, sustainable water management

solutions through our commitment to our people and our community

Submitted by Shannon McDonagh Awards...they just keep flowing in! Congratulations Gold Coast Water! The latest awards received are phenomenal! They verify our great work and staff! Bill Capati has been awarded Public Sector Professional of the Year at the Institute of Public Administration Australia (IPAA) Queensland Public Sector Excellence Awards! Bill’s approach and enthusiasm for his staff and projects has resulted in the forward planning of $1.6 billion worth of infrastructure assets and have helped supply drinking water, recycled water and wastewater services to the Gold Coast. Bill, your passion and drive has been recognised on a State level. You should be proud!

Our Infrastructure Planning and Strategy and Business Improvement Branches must be congratulated also. They have received the Engineering Excellence Awards, Queensland Division’s Report, Procedures and Systems and Environmental Awards.

The Report, Procedures and Systems Award is for our Integrated Management System (i.e. QEMS) while the success of our Waterfuture Recycled Water Strategy led to the attainment of the Environmental Award. A special mention to Susie Quirk, Kylie Catterall and Chris Owen for their hard work as well as the Infrastructure Planning Branch and Sinclair Knight Merz. The International Water Association Conference (Reuse09) saw the receipt of the Best Poster Prize, titled “GCWF Recycled Water Strategy Consultation Framework – A Journey” and the recognition of Young Water Professional Best Oral Presenter – Rachelle Willis. Congratulations to Kim Evans, John Warmington, Kerry Snell and Claire Connell who prepared the poster. Well done Rachelle Willis! This award is a testament to the great research work you have been undertaking.

Bill Capati

Submitted by Shannon McDonagh

Submitted by Shannon McDonagh

Community Recycle Phone Program The Don’t dump it…Donate it! Community Recycle Phone Program has raised nearly $3,500 for WaterAid Australia and the Animal Welfare League. Thank you to all staff who have participated. Your contribution and support is valuable! The program forms a part of Gold Coast Water’s National Water Week activities. It encourages GCCC staff and the community to donate their unused mobile phones, BlackBerrys, Palm Pilots and iPods at drop-off points throughout the city. This will help save the Gold Coast environment and raise $5.00 for WaterAid Australia or the Animal Welfare League. All devices are being recycled through the Australian Recycle Program. The program will be concluding at the end of October 2009. We encourage you to donate any unused devices to support Gold Coast Water in this initiative. For more information visit www.goldcoastwater.com.au/communityrecyclephones

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Safe Work Week, 25 October to 31 October, is a national initiative to improve the profile of workplace Health & Safety by highlighting the importance of safety in the workplace. Here at Gold Coast Water we take safety very seriously. This ensures each and every worker returns home in the same state that they arrived at work. This helps maintain a good quality of life that you can share with your family and friends. In recognition of this week, Gold Coast Water is engaging Ian Johnson. Ian survived an industrial accident and will reveal the impacts that it had on his life and family. During Safe Work Week, GCW’s Strategic Workplace Health & Safety Management Plan will be launched. The plan aims to improve workplace health & safety for every person here at Gold Coast Water. The Safety at Home competition is another exciting event, where you can submit your best idea for making your home safer. To get involved in Safe Work Week you can: Book your place at one of Ian’s seminars by clicking on the

link or viewing in G:\Share\4 Q&P\1ManSGroup\5 OH&S\BOOKING SHEET for Ian Johnson Presentation.doc

Enter the Safety at Home competition by sending your home safety ideas to Ksenia Grischeff via email or internal mail for a chance to win $50 to spend at Pacific Fair

Read more on external safety activities on the Workplace Health & Safety Qld website. http://www.deir.qld.gov.au/workplace/

Contact Ksenia Grischeff x8660 for more information.

Submitted by Shannon McDonagh

Submitted by Iris Byfield

Let’s celebrate National Water Week Submitted by Shannon McDonagh

National Water Week, 18 – 24 October, is a national schedule of programs and events that encourage the protection, reha-bilitation and improvement of water environments. These include streams, wetlands, waterways, beaches and estuaries.

As a part of our celebrations and support of initiatives such as National Water Week, we are thanking you, GCW staff, for conserving water over the past year. We recognise your con-tinued efforts to conserve water and request your continued support by:

half filling the sink to rinse dishes or clean fruit and vege-tables

having 4 minute showers turning the tap off while brushing teeth or shaving ensuring dishwashers and washing machines are full using a broom to sweep paved outdoor areas checking for leaks regularly and fixing them installing a dual flush toilet

Gold Coast Water has implemented the Community Recycle Phone Program and School Mural Design Competition as part of National Water Week. For further information please visit www.goldcoastwater.com.au/nationalwaterweek

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The 7th International Water Association World Congress on Water Reclamation and Reuse (Reuse09) The 7th International Water Association World Congress on Water Reclamation and Reuse (Reuse09) was held in Brisbane on 20-25 September 2009. Gold Coast Water (GCW) played a key role at the conference through presentations and poster displays. A conference booth and technical tour of the Pimpama Recycled Water Treatment Plant showcased our up and coming product, Class A+ recycled water. Session two of the conference, chaired by the Manager of Infrastructure Planning, Bill Capati, showcased one of GCW’s leading recycled water initiatives - the implementation of the Pimpama Coomera Waterfuture Master Plan. The Pimpama Coomera Waterfuture Project technical session was well received by participants and included presentations by Dick Went, Kirsten Howell and Rachelle Willis. It also included a presentation by Mike Dudding from Sinclair Knight Merz. Rachelle Willis’s impressive presentation skills earned her the Young Water Professional Best Oral Presenter for her presentation titled “Pimpama-Coomera dual reticulation end use study: baseline situational context and post commission end use prediction.” The Pimpama Coomera dual reticulation end use study is a key component of the Gold Coast Watersaver End Use Project. A study being undertaken by GCW and Griffith University. GCW exhibited two posters at the conference. One poster titled “Gold Coast Waterfuture Recycled Water Strategy Consultation Framework - A Journey,” was submitted by Kim Evans, John Warmington and Claire Connell, and designed by Kerry Snell. It was awarded Best Poster through public vote. The poster illustrated the consultation and development process of the draft Recycled Water Strategy. Congratulations to everyone who contributed to Reuse09. Reuse09 was a great opportunity to promote GCW to a large number of national and international conference delegates.

Submitted by Claire Connell

L to R: Rachel Willis, Kim Evans, Claire Connell, Kerry Snell

Gold Coast Water Trivia Night A night of fun, laughter and dancing was the Gold Coast Water Trivia Night! Held Friday 2 October 2009 at the Nerang Bicentennial Hall, David Wilson and Bruce Douglas humoured attendees with their slick style of comedy and wit. This, integrated with some interpretative dance moves, and some interesting questions resulted in a great social occasion for all. The winning team, The Stiff Necks, consisting of Krystal McMillan, Shaun Daley, Sean Ackaert, Rob Paolini and Damien Guard, showcased their competitive spirit, which nearly knocked Leoni Ring out! Second came The Dominators, the quiet achievers in the back corner! This team consisted of Cameron Molenda, Tony Scoles, Sean Mackay, Caroline Jemphrey and Stephanie Inch. Wooden spoon award went to The Kittens, encompassing Tina Sparkes, Jill Scott, Evelyne Hardy and Leoni Guymer, who proudly held their wooden spoons, particularly after getting their ‘Marshmallow World question right. Thank you to all that attended. Feedback has indicated that the evening was enjoyed by all and we look forward to similar events here at Gold Coast Water in the future. To include any GCW events taking place on our GCW events calendar, please register the events details, including date, time, name of event and key contact, with Kerry Snell x8758, or Shannon McDonagh x8748.

Submitted by Shannon McDonagh

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A new era for Scientific Services Scientific Services have relocated to a new premises at Southport, leaving the Coombabah Wastewater Treatment Plant site, their home since 1982. Scientific Services is now located at the Smart Water Research Centre (SWRC) at Southport with a number of State Government, university and water industry entities that form a centre of excellence for water research. This relocation combines the Griffith University and the Scientific Services laboratories, providing enhanced research and commercial opportunities and access to specialised equipment and resources. Staff are excited about working in a purpose built facility, having increased opportunities for collaboration on joint research projects and assisting with monitoring programs involved in validating new and emerging treatment technologies and online monitoring systems. The new physical address is; Smart Water Research Centre Northern end of Edmund Rice Drive (access from the Nerang Southport Road) Southport, QLD, 4215. Scientific Services’ new contact number is 07-5581 1960 with the postal address remaining the same.

Simone Siwka’s ‘Heatwave’ – The People's Artistic Choice

Let’s celebrate and congratulate our creative staff here at Gold Coast Water! Congratulations to Simone Siwka from the Stakeholder Services Branch who recently won the People's Choice Award at the Council Officers’ Art Exhibition in Robina. Simone’s exceptional piece, named ‘Heatwave,’ was voted for by the people who attended the opening on Wednesday 7 October, at the Robina Community Art Gallery. The exhibition was opened by our CEO, Dale Dickson, and was an opportunity to celebrate the creative diversity of our GCCC work colleagues. Other Gold Coast Water staff who submitted entries as part of the exhibition include Martin Jennings, Martin Hindmarsh, Jessica Geranio, Danielle Jones and Julia Williams. Congratulations to all!

Submitted by Shannon McDonagh

Submitted by Angela O’Brien

Submitted by Bernadette Walsh

Strategic Plan and Strategies Where to get them Gold Coast Water’s Strategic Plan and factsheets are now located on GCW’s intranet page. Familiarise yourslef with these strategies by looking for the link under Directorate Links on the GCW’s page, or by clicking here As you may be aware, the eight GCW Strategies include:: People Management Customer & Communications Growth Management Asset Management Product Quality Environmental Management Financial Management Business Support The Strategies are located within iSpot also. Links to the documents are found within QEMS at: G:\QEMS\Strategic Planning\Strategies and Operational Plans For queries, please contact Bernadette Walsh on x8204.

The new Gold Coast Water website is live! Take a look!

For those that are not aware, the new Gold Coast Water website is live! Please take a look and let the Community Engagement team know if any amends are required to content that you may manage.

Visit www.goldcoastwater.com.au

A Personal account of an OH&S incident The accident, support, recovery, rehabilitation and workplace upskilling The August monthly technical meeting included a powerful account of an incident that involved a brave and very lucky man, Ian Johnson. Ian was severely burnt in 1991 during an explosion when he entering a wastewater pipeline pit. Ian recalled the reactions of his workmates in the seconds following the incident as he quickly climbed back up the pit ladder while alight. Luckily his colleagues were able to help extinguish the flames with dirt and run to a nearby ambulance station for assistance. Ian was flown to Brisbane where he received emergency medical treatment and was unable to return home for two months. Ian’s slideshow contained graphic photos of his injuries from the incident. He detailed the physical pain that resulted from the burns and subsequent treatment, as well as the decades of recovery on a social and mental level. He explained how he had to overcome these elements, creating further obstacles to his recovery. To Ian’s credit, he is now able to speak confidently about his experiences and share the important safety warning with others. Ian explained how wearing woolen socks helped save his feet, as they provided excellent protection against the flames. The nylon safety vest and football shorts he was wearing however intensified the impact. The safety vest shrank rapidly in the intense heat, making it difficult to remove and making his injuries more severe. With our abundance of Australian wool fabrics available, I wonder if we can do more to promote its use in protective clothing in the industry. Tests following the incident indicated that the oxygen level in the pit was approximately 80%, creating a highly combustible atmosphere. The incident closed down all confined space entries across the country for 24 hours and heightened awareness of oxygen enriched atmospheres and confined space entry procedures. A publication was subsequently released by the Division of Workplace Health and Safety QLD. We encourage everyone to review the contents of their confined space entry protocol to ensure they address information regarding oxygen and explosive atmospheric conditions. Ian reminded us that safety is ultimately the individual’s responsibility, but he also advised us to double-check what our workmates are doing to ensure they are safely working as well. Ian’s long but successful recovery is a testament to his tremendous courage and positive attitude. Ian is a dedicated member of the water industry and continues to contribute to award-winning projects. We were very fortunate to listen to Ian’s presentation and I am sure that all those who attended the evening were moved and inspired.

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Ian Johnson and Anna West during vote of thanks on behalf of AWA

Submitted by Bill Capati & Anna West

GCW’s Strategic Key Performance Indicators Ask someone what a Key Performance Indicator (KPI) is and you’ll probably get an answer along the lines of: “It’s something I have to report against on a regular basis”.

Whilst this is true, a KPI is much more than an arbitrary reporting requirement. KPIs are an integral to driving the direction of Gold Coast Water (GCW). They also help in making sound business decisions and are often evidence that we are meeting regulatory requirements or performing at best industry standards.

How KPIs drive the business:

KPIs are essentially derived from what is important to our business. They provide the focus for our day-to-day efforts as an organisation and individually.

The process of developing KPIs forces us to truly consider and understand what our core objectives and priorities are for the period (usually a year).

Once the core objectives have been defined, KPIs are developed and appropriate measures and reporting periods are assigned to each. These are usually set to either industry standards or at a level to drive improvement.

How KPIs impact on business decisions and operations:

Measurement of our performance provides information to management on where we are doing well, where we are experiencing issues and the reasons behind those issues. This feedback guides our decisions about future work, such as improvement to projects or changes in operational procedures.

How they are impacted by external requirements:

As well as our internally driven KPIs, there are some KPIs that are linked to external regulatory requirements. Some form part of benchmarking exercises.

GCW reports to a number of external agencies including, BoM, DERM, and DLGSR. Several of our KPIs are included in the annual National Performance Report - a comparative report of water utilities.

Comparing ourselves to other water utilities helps drive performance improvement by identifying areas in which we are performing above industry standard and where there is room for improvement.

How KPIs affect you:

Whether you are responsible for reporting on KPIs or not, your day-to-day actions contribute to the performance of GCW. This impacts on business decisions, budgets and regulatory compliance.

As you go about your work, remember that your actions support GCW in meeting its core objectives and that you can contribute to the business’s success, not only through your day-to-day performance, but by identifying ways in which we can do things better.

For further information on GCW’s Strategic KPIs and reporting requirements please contact either Julia x8832 or Teresa x8365.

Submitted by Jasmine Taylor

Why have one? Actively monitoring our strategic risks has a number of benefits for our business. Improving our planning and decision making Reducing the likelihood of an incident and preparing

us for costly or undesirable surprises Capitalising on opportunities Reducing our potential for litigation Improving compliance outcomes. Information captured in our Strategic Risk Register is integrated with our strategic and business planning processes and everyday business. It is not just about the ‘big bang’ surprises! It’s also about issues we face in our day-to-day work.

What is it? Strategic risks are those which impact on our vision and strategic aims that are found in our Strategic Plan and strategies. Gold Coast Water has a Strategic Risk Register which is reviewed by the Leadership Team on a quarterly basis. There are currently 62 risks on the risk register divided into 8 categories that are aligned with our strategies. These are: People Management Customer Service & Focus Asset Management Financial Management Water Management Planning Business Management and planning Water Quality Environment Management Where to find it? The Strategic Risk Register is found in QEMS under: G:\QEMS\Risk Management\Strategic Risk Register Contact: Bernadette Walsh x8204 if you have any queries.

STRATEGIC RISK REGISTER

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SOURCE: http://au.movember.com/

Submitted by Bernadette Walsh

Movember (the month formerly known as November), is a moustache growing charity event held annually during November that raises funds and awareness for men's health.

Did you know that:

depression affects 1 in 6 men...and most don't seek help. Untreated depression is a leading risk factor for suicide

every year 2,900 Australian men die from prostate cancer and over 18,000 will be diagnosed with prostate cancer

Men are often far less healthy than women.

The average life expectancy for men is five years less than females (presently 78 compared to 83).

Men access health services 30-40% less than women, thereby denying themselves the chance for prevention and early detection of common diseases.

Why?

Lack of awareness about the very real health issues faced by males. The good old "she'll be right" attitude and a reluctance to see a doctor about an illness or for regular medical checks also contribute to the problems

The aim of Movember is to change this attitude, make men's health fun by putting the Mo back on the face of fashion and raise some serious funds for men’s key health issues.

The money raised by Movember is used to raise awareness of men's health issues and are donated to the Prostate Cancer Foundation of Australia (PCFA) and beyondblue: the national depression initiative.

The PCFA and beyondblue will also use the funds to fund research and increase support networks for those men who suffer from prostate cancer and depression.

This year, Gold Coast Water (GCW) will again be entering a team into Movember to support this worthwhile charity. During the month of Movember there will be a series of fund-

raising activities, followed by an end of month sausage sizzle. The GCW Movember champion will be announced at this.

If you are interested in joining the GCW team, please contact Kerry Snell of x8758 or ksnell@goldcoastwater.com.au.

The Mo Rules:

Rule #1 - Once registered, each Mo Bro must start 1 Movember with a clean shaven face

Rule #2 - Then, for the entire month of Movember, each Mo Bro must grow and groom a moustache according to these rules.

There is to be no joining the mo to the side burns – that’s a beard

There is to be no joining of the handlebars on the chin – that’s a Goatee

A small complimentary growth under the bottom lip is allowed (AKA the Tickler)

Join a Team

Step 1: Accept the invitation request from your Team Captain

Step 2: Once registered, you will be sent advice on how to raise funds

Step 3: Help recruit friends, family and colleagues to join your team

Step 4: Grow your Mo

Step 5: Gather donations to help change the face of men's health

Step 6: Attend an official Gala Parté or host your own end of

July Winner: Scientific Services The Scientific Services (SS) team has greatly extending the range of NATA accredited chemical and microbiological tests at two recent NATA assessment visits. The accreditation expansion was achieved in an environment of staff changes, some shortages and an increasing workload due to changing customer demands. The additional work involved in preparing for the move to the new lab makes the achievement even more impressive. These accreditations enable the lab to deliver wider services to our customers and enhance the revenue generating opportunities.

August Winner: Susie Quirk While standing in for her Team Leader during a period of intense, critical negotiation with an external agency, Susie demonstrated a very high level of professional dedication, empathy, knowledge and commitment to obtain the best possible outcome for both GCW while recognising the needs of the agency involved. Critical negotiations such as this are usually undertaken at a much higher level than Susie is currently. Susie has however, demonstrated that she is more than capable of applying herself at these higher levels, particularly when the outcome requires advanced skills in negotiation, diplomacy and communication. Susie represents the character of person that will ensure we meet our objectives and visions in the future.

Fit for Life

HEALTHY CHOW

Chilli Chicken with Asparagus Ingredients (serves 4) 1/3 cup oyster sauce 1/3 cup sweet chilli sauce 500g fresh thick rice

noodles (see note) 2 tablespoons peanut oil 600g chicken breast

fillets, trimmed, thinly sliced

2 bunches asparagus, trimmed, cut into 5cm lengths 1 long red chilli, deseeded, thinly sliced lengthways 2 garlic cloves, finely chopped 1 teaspoon sesame oil 1 bunch baby bok choy, trimmed, leaves and stems

separated, thinly sliced Method Combine oyster sauce and sweet chilli sauce in a jug.

Place noodles in a large, heatproof bowl. Cover with boiling water. Stand for 1 minute. Drain. Separate noodles and set aside.

Heat a wok over high heat until hot. Add 2 teaspoons peanut oil and swirl to coat. Add half the chicken and stir-fry for 2 to 3 minutes or until just cooked through. Transfer to a plate. Repeat with 2 teaspoons peanut oil and remaining chicken.

Add remaining peanut oil to wok. Add asparagus, chilli, garlic and sesame oil. Stir-fry for 2 minutes. Add noodles, bok choy stems, chicken and combined sauces. Stir-fry for 1 minute or until heated through. Add bok choy leaves. Stir-fry for 15 seconds or until leaves wilted. Serve.

Zucchini, Carrot & Ham Slice

Ingredients (serves 6) 2 tsp olive oil 150g sliced ham, finely

chopped 1 brown onion, finely

chopped 6 eggs 1/3 cup (80ml) low fat

milk Salt & freshly ground pepper 350g (about 3) zucchini, coarsely grated, excess

moisture squeezed 250g (about 2) carrots, coarsely grated 1/3 cup (50g) plain flour Salad, to serve Method Preheat oven to 200°C. Line an 18cm-square cake pan

with non-stick baking paper. Heat the oil in a non-stick frying pan over a medium heat. Add ham and onion, and cook, stirring often, for 8-10 minutes or until soft. Drain on paper towel. Set aside to cool for about 10 minutes.

Whisk the eggs and milk together. Season with salt and pepper. Stir in the zucchini, carrot and ham mixture until well combined. Stir in the flour. Spoon into the pan and smooth the surface. Bake for 30-35 minutes or until set and golden brown. Set aside in the pan for 15 minutes before cutting into pieces. Serve with the salad.

MELBOURNE CUP LUNCHEON - IT'S ON AGAIN!!! WHERE: Black & White Rooms

WHEN: 1.00 pm on Tuesday, 3 November 2009

COST: $7.00 for Chicken & Salad Lunch, nibbles and lucky door prizes

THEME: LADIES - best hat MEN - best shirt

(There will be prizes for the Best Hat & Best Shirt)

RACE TIME: 2.00pm Queensland Time. T

TV / screen will be set up to view the race.

RSVP: Money to your branch PA by Tuesday, 27 October 2009

There will be sweeps happening as well.

Please join the PAs for a fun time on Melbourne Cup Day

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Your Fit For Life Taskforce Is….Your Fit For Life Taskforce Is….Your Fit For Life Taskforce Is….

Alan Martin x4856

Chris Owen x8026

Evelyne Hardy x8322

Kevin Organ x4746

Sarah Jones x8167

Maggie Brown x4824

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Touch Football 2009 This year was a keenly fought affair with great companionship between both sides to get teams on the paddock. There were also heated moments where the referee nearly needed boxing experience to keep them apart. We kicked off a bit later this year with the first game on the 4 August. Good weather coupled with great enthusiasm from the Outdoor Team lead to 8 tries with Inside Teams score being 5. A very high scoring game. The second game was on a hot day. Tough conditions resulted in a close result with indoor winning 5 tries to 3. Game three started as a state of origin game with both sides keen to impress. It was neck and neck right up to the last minute with the score 3 points to 2 when an intercept was taken by the indoor team to tie the scores. This means the indoor team retain the trophy. This concludes another great year of touch and we hope to play one last time next year. I would like to thank all people involved.

Submitted by Kevin Organ GOLD COAST WATER DRAGONS!!!

The Gold Coast Water Dragons turned out in great numbers on a beautiful spring morning to compete in this years Cancer Council Corporate Dragon Boat Regatta held at Lake Orr, Varsity Lakes. With a brief training session under the marquee and a few casual stretches, it was time to get into the boat for our first heat. The day started well for the inexperienced crew with a second place! The feedback from the spectators on the shore was also encouraging and confirmed that we would be one of the teams to beat.

In the second heat of the day we hit our strides and came across the line in first place. This was an amazing effort as we were against more experienced teams that train together regularly. However, there was more to come.

In the semi final we managed to take a full 7 seconds off our previous best time and were propelled straight into the major final. Some say it was due to David “The Powerhouse” Zinn finally getting in time, but I believe it may have been the strategic move to relieve Justin Jones from the drumming duties and place a paddle in his hands.

When it came time for the major final, all the Gold Coast Water Dragons crew were in high spirits after the success in previous races. The early pace was frantic and after 200metres, little more than a dragon head separated all four teams across the finish line. Unfortunately, the official results placed us in fourth position.

The Gold Coast Water Dragons can certainly hold their heads high and who knows what we would have been possible with a few training sessions on the water. It was great to see that everyone involved enjoyed the day and hopefully we can all return for another attempt at the trophy next year.

I would like to thank Fit for Life for making it possible to enter a team in this years Cancer Council Regatta and assist in raising funds for a very worthy cause.

If anyone is interested in taking up Dragon Boating competitively or just to keep fit, please come and see Michael Hopewell or Kelly O’Halloran. Further information is also available at http://www.goldcoastdragons.com.au who train at Varsity Lakes on Tuesday and Thursday evenings and Saturday mornings.

Standing left to right: Kerry Snell, Leonie Guymer, David Zinn, Michael Dalley, Scott Emmonds, Peter van Loon, Karl King, Martin Jennings, Peta Byran, Ben Sheppard, Kelly O’Halloran, Tarni Callaghan, Alana Vought, Ellie Omara, Scott Eade, Dwayne Adams Kneeling left to right: Michael Hopewell, Ross Tyers, Justin Jones and Sharon Roots.

Submitted by Michael Hopewell

Fit for Life

Fit for Life

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What is the Glycemic Index? Not all carbohydrate foods are created equal. In fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity. Measuring the GI To determine a food's GI rating, measured portions of the food containing 10 - 50 grams of carbohydrate are fed to 10 healthy people after an overnight fast. Finger-prick blood samples are taken at 15-30 minute intervals over the next two hours. These blood samples are used to construct a blood sugar response curve for the two hour period. The area under the curve (AUC) is calculated to

reflect the total rise in blood glucose levels after eating the test food. The GI rating (%) is calculated by dividing the AUC for the test food by the AUC for the reference food (same amount of glucose) and multiplying by 100 (see Figure 1). The use of a standard food is essential for reducing the confounding influence of differences in the physical characteristics of the subjects. The average of the GI ratings from all ten subjects is published as the GI of that food. What are the Benefits of the Glycemic Index? Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

Low GI diets help people lose and control weight

Low GI diets increase the body's sensitivity to insulin

Low GI carbs improve diabetes control

Low GI carbs reduce the risk of heart disease

Low GI carbs reduce blood cholesterol levels

Low GI carbs can help you manage the symptoms of PCOS

Low GI carbs reduce hunger and keep you fuller for longer

Low GI carbs prolong physical endurance High GI carbs help re-fuel carbohydrate stores after

exercise How to Switch to a Low GI Diet The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Use breakfast cereals based on oats, barley and bran Use breads with whole grains, stone-ground flour, sour

dough Reduce the amount of potatoes you eat Enjoy all other types of fruit and vegetables Use Basmati or Doongara rice Enjoy pasta, noodles, quinoa Eat plenty of salad vegetables with a vinaigrette dressing SOURCE: http://www.glycemicindex.com/

POLAND Submitted by Simone Siwka

Culture Club

Fit for Life

Cześć!" (hello!). Poland is a country with beautiful lakes, elegant mountains, historic monuments and many natural riches. In the North there is the beautiful Baltic Sea, while in the South lies the natural boundary of the Carpathian Mountains. Polish people are known for their strong conviction to maintain their culture and language and yes, we enjoy a vodka or two! We have a few half to nearly full-blood Poles working at Gold Coast Water. Jerzy Bednarski is a Project Manager within Infrastructure Delivery and

was born in Poland in the town of Kluczbork (South-West of Poland) by a Polish father and a French mother. Jerzy’s favourite food is pork schnitzel, baby potato with dill, sauerkraut, and no, he wouldn't give up a good Aussie lamb roast for a date with Tom Cruise. Arrived in Australia in 1982, went back several times to visit but has now made Australia his home.

Simone Siwka is a Project Manager within Demand Management and was born in Australia yet her first language was Polish. Her mother, who was born in Bielsko Biala (South Poland), came to Australia when she was 11 on a boat called Australis. Simone’s father had Polish parents, speaks fluent Polish and is first generation Australian who grew up in Melbourne, St Kilda. Simone’s family celebrates the traditional Polish Christmas and Easter each year. Her favourite food is Pierogi and Placki with dill which are made from potatoes and Milanowek which is a cream fudge.

Rick Pak is a Incident Management & Business Continuity Officer and was born in New Zealand to Polish refugee parents who are both still alive and residing in the original family homestead in Papatoetoe, Auckland, NZ. They were born in the South Eastern part of Poland and repatriated to New Zealand after WW2. Rick enjoys all types of food but particularly likes the Continental/Polish cuisine, followed of course by the compulsory local beer (or two) or a glass of a nice pinot noir.

Evelyne Hardy is the PA to Manager of Service Delivery. Her mother was born in a village called Kamembrut, which in those days was part of Poland. During the war, borders changed and that part of Poland became part of the Ukraine. Ukraine then became part of the Soviet Union and now have their independence from Russia. Evelyne’s parents met during the war and then immigrated and settled in NSW in 1949. Evelyne likes the foods from Poland, Ukraine and Germany and enjoys celebrating Christmas and Easter the traditional way.

Some facts about Poland: The population of Poland is 39 million Warsaw is the capital city of Poland Poland is the 9th biggest country in Europe and it shares frontiers with

seven countries: Russia, Lithuania, Belarus, Ukraine, Slovakia, the Czech Republic, and Germany

Summers are generally warm, with average temperatures between 20 °C and 27 °C. Winters are cold, with average temperatures around 3 °C in the northwest and −8 °C in the northeast

Poles have won 17 Nobel prizes till date, including four Peace Prizes and five in Literature

Some Polish beer is 10% alcohol!

We are well known for: Vodka - Poland

produces and exports both grain- and potato-based Vodkas. Most of the high-quality brands are produced in pot stills and they have the oldest distillery in the world

Amber from the Baltic sea

Art house vintage movie posters

Dumplings Food: Typical Polish dishes are very “smacznego!”, hearty meals and include: Pierogi (which are like dumplings with different stuffing’s i.e.: cheese/

potato, mushroom, meat or strawberries. Bigos (which is a hunters stew). Sauerkraut (cabbage

with chopped onion). Golabki (stuffed cabbage leaf with a seasoned mince filling). Barszcz

czerwony: hot refreshing beetroot soup, sometimes with dumplings or a hard boiled egg. Żurek: sour rye soup with potato, sausage or an egg, sometimes served in a bread loaf. Placki kartoflane which are fried potato pancakes.

Some Traditions & Myths: Christmas is celebrated on Christmas Eve, not on the morning of the 25th In Poland the traditional Christmas meal is known as Wigilia ("Vigil"),

and being invited to attend a Wigilia dinner with a family is considered a high honour.

There is an urban legend that the Polish flag was created when a white flag was taken to battle and a soldier died and fell on the bottom half of the flag and his blood stained the flag

Geographically, Poland is not in the Eastern Europe. It is in the very centre of Europe.

Language: There are 32 letters in the Polish alphabet, including 9 vowels. For example: ‘Vodka is very good for you’ is written as: ‘Vodka jest bardzo dobry dla was’ Famous Poles: Pope John Paul II - served as Pope of the Catholic Church and

Sovereign of Vatican City from 16 October 1978 until his death almost 27 years later

Marie Sklodowska Curie - the first and only Nobel laureate in two different sciences and first female professor at the Sorbonne University

Nicolaus Copernicus - Polish born astronomer was the first person to propose that the earth was not the centre of the universe

Chopin - the classical composer Frédéric Chopin, born in Poland to a Polish mother and a French-expatriate father (hence his French name)

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(L—R) Evelyne Hardy, Jerzy Bednarski, Simone Siwka, Rick Pak