Awards...they just keep flowing in!

Issue 57 - September / October 2009

Submitted by Shannon McDonagh
Congratulations Gold Coast Water! The latest awards Inside this edition:
received are phenomenal! They verify our great work
and staff! Page 2
Safe Work Week (25 Oct - 31 Oct)
Bill Capati has been awarded Public Sector Professional National Water Week (18 Oct - 24 Oct)
of the Year at the Institute of Public Administration
Community Recycle Phone Program
Australia (IPAA) Queensland Public Sector Excellence
Page 3
Awards!
Bill Capati The 7th International Water Association World Congress on Water
Reclamation & Reuse
Bill’s approach and enthusiasm for his staff and projects
Gold Coast Water Trivia Night
has resulted in the forward planning of $1.6 billion worth of
infrastructure assets and have helped supply drinking water, recycled Page 4
water and wastewater services to the Gold Coast. A new era for Scientific Services
Simone Siwka’s ‘Heatwave’ - The People’s Artistic Choice
Bill, your passion and drive has been recognised on a State level. You Strategic Plan and Strategies
should be proud! The new GCW website
Page 5
Our Infrastructure Planning and Strategy and Business
A personal account of an OH&S incident
Improvement Branches must be congratulated also. They
have received the Engineering Excellence Awards, GCW’s Strategic Key Performance Indicators
Queensland Division’s Report, Procedures and Systems and Page 6
Environmental Awards. Movember
Strategic Risk Register
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 Page 7
their hard work as well as the Infrastructure Planning Branch and Healthy Chow
Sinclair Knight Merz. Value Awards
Melbourne Cup Luncheon
The International Water Association Conference (Reuse09) saw the
receipt of the Best Poster Prize, titled “GCWF Recycled Water Strategy Page 8

Consultation Framework – A Journey” and the recognition of Young GCW Dragons (Dragon Boating Team)
Water Professional Best Oral Presenter – Rachelle Willis. Touch Football 2009
What is the Glycemic Index
Congratulations to Kim Evans, John Warmington, Kerry Snell and Claire Page 9
Connell who prepared the poster. Well done Rachelle Willis! This
Culture Club - Poland
award is a testament to the great research work you have been
undertaking.

Our Vision Quote of the Month

Gold Coast Water is recognised for creating
innovative, sustainable water management
solutions through our commitment to our people
and our community
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
 Submitted by Iris Byfield
Submitted by Shannon McDonagh
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.
Let’s celebrate National Water Week
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:
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
Submitted by Shannon McDonagh
Community Recycle Phone Program
Submitted by Shannon McDonagh
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
Submitted by Shannon McDonagh
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
Page 2
The 7th International Water Association Gold Coast Water Trivia Night
World Congress on Water Reclamation Submitted by Shannon McDonagh
and Reuse (Reuse09)
Submitted by Claire Connell A night of fun, laughter and dancing was the Gold Coast Water
Trivia Night!
The 7th International Water Association World Congress
Held Friday 2 October 2009 at the Nerang Bicentennial Hall,
on Water Reclamation and Reuse (Reuse09) was held in
David Wilson and Bruce Douglas humoured attendees with their
Brisbane on 20-25 September 2009. Gold Coast Water
slick style of comedy and wit.
(GCW) played a key role at the conference through
presentations and poster displays. A conference booth
This, integrated with some interpretative dance moves, and
and technical tour of the Pimpama Recycled Water
some interesting questions resulted in a great social occasion for
Treatment Plant showcased our up and coming product,
all.
Class A+ recycled water.
The winning team,
Session two of the conference, chaired by the Manager of
The Stiff Necks,
Infrastructure Planning, Bill Capati, showcased one of
consisting of
GCW’s leading recycled water initiatives - the
Krystal McMillan,
implementation of the Pimpama Coomera Waterfuture
Shaun Daley, Sean
Master Plan. The Pimpama Coomera Waterfuture Project
Ackaert, Rob
technical session was well received by participants and
Paolini and
included presentations by Dick Went, Kirsten Howell and
Damien Guard,
Rachelle Willis. It also included a presentation by Mike
showcased their
Dudding from Sinclair Knight Merz.
competitive spirit,
which nearly
Rachelle Willis’s impressive presentation skills earned her
knocked Leoni
the Young Water Professional Best Oral Presenter for her
Ring out!
presentation titled “Pimpama-Coomera dual reticulation
end use study: baseline situational context and post
Second came The
commission end use prediction.”
Dominators, the
quiet achievers in
The Pimpama Coomera dual reticulation end use study is
the back corner!
a key component of the Gold Coast Watersaver End Use
This team consisted
Project. A study being undertaken by GCW and Griffith
of Cameron
University.
Molenda, Tony
Scoles, Sean
GCW exhibited two posters at the conference. One poster
Mackay, Caroline
titled “Gold Coast Waterfuture Recycled Water Strategy
Jemphrey and
Consultation Framework - A Journey,” was submitted by
Stephanie Inch.
Kim Evans, John Warmington and Claire Connell, and
designed by Kerry Snell. It was awarded Best Poster
Wooden spoon
through public vote.
award went to
The Kittens,
The poster illustrated the consultation and development
encompassing
process of the draft Recycled Water Strategy.
Tina Sparkes, Jill
Scott, Evelyne
Congratulations to everyone who contributed to Reuse09.
Hardy and Leoni
Reuse09 was a great opportunity to promote GCW to a
Guymer, who
large number of national and international conference
proudly held their
delegates.
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.

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

Page 3
A new era for Scientific Services Submitted by Angela O’Brien

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 Strategic Plan and Strategies

People's Artistic Choice Where to get them Submitted by Bernadette Walsh

Submitted by Shannon McDonagh

Gold Coast Water’s Strategic Plan and factsheets are now located
Let’s celebrate and congratulate our creative staff here on GCW’s intranet page. Familiarise yourslef with these strategies
at Gold Coast Water! by looking for the link under Directorate Links on the GCW’s page,
or by clicking here
Congratulations to Simone Siwka from the Stakeholder
Services Branch who recently won the People's Choice As you may be aware, the eight GCW Strategies include::
Award at the Council Officers’ Art Exhibition in Robina.  People Management
 Customer & Communications
Simone’s exceptional piece, named ‘Heatwave,’ was  Growth Management
voted for by the people who attended the opening on
Wednesday 7 October, at the Robina Community Art
 Asset Management
Gallery. The exhibition was opened by our CEO, Dale  Product Quality
Dickson, and was an opportunity to celebrate the  Environmental Management
creative diversity of our GCCC work colleagues.  Financial Management
 Business Support
Other Gold Coast Water staff who submitted entries as
part of the exhibition include Martin Jennings, Martin The Strategies are located within iSpot also. Links to the
Hindmarsh, Jessica Geranio, Danielle Jones and Julia documents are found within QEMS at: G:\QEMS\Strategic
Williams. Congratulations to all! 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

Page 4
A Personal account of an OH&S incident
The accident, support, recovery, rehabilitation and
workplace upskilling
Submitted by Bill Capati & Anna West
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.
Ian Johnson and Anna West during
vote of thanks on behalf of AWA
GCW’s Strategic Key Performance
Indicators Submitted by Jasmine Taylor
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.
Page 5
Movember (the month formerly known as November), is a raising activities, followed by an end of month sausage sizzle.
moustache growing charity event held annually during The GCW Movember champion will be announced at this.
November that raises funds and awareness for men's health.
If you are interested in joining the GCW team, please contact
Did you know that: Kerry Snell of x8758 or ksnell@goldcoastwater.com.au.
 depression affects 1 in 6 men...and most don't seek help. The Mo Rules:
Untreated depression is a leading risk factor for suicide
Rule #1 - Once registered, each Mo Bro must start 1 Movember
 every year 2,900 Australian men die from prostate with a clean shaven face
cancer and over 18,000 will be diagnosed with prostate
cancer Rule #2 - Then, for the entire month of Movember, each Mo
Men are often far less healthy than women. Bro must grow and groom a moustache according to these
rules.
 The average life expectancy for men is five years less
than females (presently 78 compared to 83).  There is to be no joining the mo to the side burns – that’s
a beard
 Men access health services 30-40% less than women,
thereby denying themselves the chance for prevention  There is to be no joining of the handlebars on the chin –
and early detection of common diseases. that’s a Goatee
Why?
 A small complimentary growth under the bottom lip is
Lack of awareness about the very real health issues faced by allowed (AKA the Tickler)
males. The good old "she'll be right" attitude and a reluctance
to see a doctor about an illness or for regular medical checks Join a Team
also contribute to the problems Step 1: Accept the invitation
The aim of Movember is to change this attitude, make men's request from your Team Captain
health fun by putting the Mo back on the face of fashion and Step 2: Once registered, you will
raise some serious funds for men’s key health issues. be sent advice on how to raise
The money raised by Movember is used to raise awareness of funds
men's health issues and are donated to the Prostate Cancer Step 3: Help recruit friends,
Foundation of Australia (PCFA) and beyondblue: the national family and colleagues to join
depression initiative. your team
The PCFA and beyondblue will also use the funds to fund Step 4: Grow your Mo
research and increase support networks for those men who
suffer from prostate cancer and depression. Step 5: Gather donations to help
change the face of men's health
This year, Gold Coast Water (GCW) will again be entering a
team into Movember to support this worthwhile charity. Step 6: Attend an official Gala
During the month of Movember there will be a series of fund- Parté or host your own end of

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

STRATEGIC RISK REGISTER Submitted by Bernadette Walsh

Why have one? What is it?

Actively monitoring our strategic risks has a number of Strategic risks are those which impact on our vision and
benefits for our business. strategic aims that are found in our Strategic Plan and
 Improving our planning and decision making strategies. Gold Coast Water has a Strategic Risk Register
 Reducing the likelihood of an incident and preparing which is reviewed by the Leadership Team on a quarterly
us for costly or undesirable surprises basis. There are currently 62 risks on the risk register divided
 Capitalising on opportunities into 8 categories that are aligned with our strategies. These
 Reducing our potential for litigation are:
 Improving compliance outcomes.  People Management
 Customer Service & Focus
Information captured in our  Asset Management
Strategic Risk Register is  Financial Management
integrated with our  Water Management Planning
strategic and business  Business Management and planning
planning processes and  Water Quality
everyday business.  Environment Management

It is not just about the ‘big Where to find it?

bang’ surprises! It’s also The Strategic Risk Register is found in QEMS under:
about issues we face in our G:\QEMS\Risk Management\Strategic Risk Register
day-to-day work. Contact: Bernadette Walsh x8204 if you have any queries.

Page 6
 Fit for Life HEALTHY CHOW
Chilli Chicken with Asparagus
Ingredients (serves 4)
July Winner: Scientific Services 1/3 cup oyster sauce
1/3 cup sweet chilli sauce
The Scientific Services (SS) team has greatly extending the range of 500g fresh thick rice
NATA accredited chemical and microbiological tests at two recent NATA noodles (see note)
assessment visits. The accreditation expansion was achieved in an 2 tablespoons peanut oil
environment of staff changes, some shortages and an increasing 600g chicken breast
workload due to changing customer demands. fillets, trimmed, thinly
sliced
The additional work involved in preparing for the move to the new lab 2 bunches asparagus, trimmed, cut into 5cm lengths
makes the achievement even more impressive. These accreditations 1 long red chilli, deseeded, thinly sliced lengthways
enable the lab to deliver wider services to our customers and enhance 2 garlic cloves, finely chopped
the revenue generating opportunities. 1 teaspoon sesame oil
1 bunch baby bok choy, trimmed, leaves and stems
separated, thinly sliced
August Winner: Susie Quirk
Method
While standing in for her Team Leader during a period of intense, Combine oyster sauce and sweet chilli sauce in a jug.
critical negotiation with an external agency, Susie demonstrated a very Place noodles in a large, heatproof bowl. Cover with
high level of professional dedication, empathy, knowledge and boiling water. Stand for 1 minute. Drain. Separate
commitment to obtain the best possible outcome for both GCW while noodles and set aside.
recognising the needs of the agency involved. 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.
Critical negotiations such as this are usually undertaken at a much Transfer to a plate. Repeat with 2 teaspoons peanut oil
higher level than Susie is currently. Susie has however, demonstrated and remaining chicken.
that she is more than capable of applying herself at these higher levels, Add remaining peanut oil to wok. Add asparagus,
particularly when the outcome requires advanced skills in negotiation, chilli, garlic and sesame oil. Stir-fry for 2 minutes. Add
diplomacy and communication. Susie represents the character of person noodles, bok choy stems, chicken and combined sauces.
that will ensure we meet our objectives and visions in the future. 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

MELBOURNE CUP LUNCHEON - IT'S ON
AGAIN!!! Ingredients (serves 6)
2 tsp olive oil
WHERE: Black & White Rooms 150g sliced ham, finely
chopped
WHEN: 1.00 pm on Tuesday, 3 November 2009 1 brown onion, finely
chopped
COST: $7.00 for Chicken & Salad Lunch, nibbles and lucky 6 eggs
door prizes
1/3 cup (80ml) low fat
THEME: LADIES - best hat MEN - best shirt milk
Salt & freshly ground pepper
(There will be prizes for the Best Hat & Best Shirt) 350g (about 3) zucchini, coarsely grated, excess
moisture squeezed
RACE TIME: 2.00pm Queensland Time. T
250g (about 2) carrots, coarsely grated
TV / screen will be set up to view the race. 1/3 cup (50g) plain flour
Salad, to serve
RSVP: Money to your branch PA by Tuesday, 27 October
2009 Method
There will be sweeps happening as well. 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.
Please join the PAs Drain on paper towel. Set aside to cool for about 10
for a fun time on minutes.
Melbourne Cup Day 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.

Page 7
 Fit for Life

GOLD COAST WATER DRAGONS!!! Touch Football 2009 Submitted by Kevin Organ
Submitted by Michael Hopewell
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

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 resulted in a close result with indoor winning 5 tries to
O’Halloran, Tarni Callaghan, Alana Vought, Ellie Omara, Scott Eade, Dwayne Adams 3.
Kneeling left to right: Michael Hopewell, Ross Tyers, Justin Jones and Sharon Roots.

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.
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.

In the second heat of the day I would like to thank all people involved.
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
Your Fit For Life Taskforce Is….
dragon head separated all four teams across the finish line.
Unfortunately, the official results placed us in fourth position. Alan Chris
The Gold Coast Water Dragons can certainly hold their heads high Martin Owen
and who knows what we would have been possible with a few x4856 x8026
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. Evelyne Kevin
I would like to thank Fit for Life for making it possible to enter a Hardy Organ
team in this years Cancer Council Regatta and assist in raising funds x8322 x4746
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
Sarah Maggie
O’Halloran. Further information is also available at http:// Jones Brown
www.goldcoastdragons.com.au who train at Varsity Lakes on x8167 x4824
Tuesday and Thursday evenings and Saturday mornings.

Page 8
 Fit for Life
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/
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 Fit for Life
Culture Club

POLAND Submitted by Simone Siwka

Cześć!" (hello!). Poland is a country with beautiful lakes, elegant We are well known for:
mountains, historic monuments and many natural riches. In the North there Vodka - Poland
is the beautiful Baltic Sea, while in the South lies the natural boundary of the produces and exports
Carpathian Mountains. Polish people are known for their strong conviction both grain- and potato-
to maintain their culture and language and yes, we enjoy a vodka or two! based Vodkas. Most of
the high-quality brands
We have a few half to nearly full-blood Poles working at Gold Coast Water. are produced in pot
stills and they have the
Jerzy Bednarski is a Project Manager within Infrastructure Delivery and oldest distillery in the
was born in Poland in the town of Kluczbork (South-West of Poland) by a world
Polish father and a French mother. Jerzy’s favourite food is pork Amber from the Baltic
schnitzel, baby potato with dill, sauerkraut, and no, he wouldn't give up a sea (L—R) Evelyne Hardy, Jerzy Bednarski, Simone
good Aussie lamb roast for a date with Tom Cruise. Arrived in Australia in Art house vintage movie Siwka, Rick Pak
1982, went back several times to visit but has now made Australia his posters
home.
Dumplings
Simone Siwka is a Project Manager within Demand Management and
was born in Australia yet her first language was Polish. Her mother, who Food:
was born in Bielsko Biala (South Poland), came to Australia when she Typical Polish dishes are very “smacznego!”, hearty meals and include:
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 Pierogi (which are like dumplings with different stuffing’s i.e.: cheese/
Melbourne, St Kilda. Simone’s family celebrates the traditional Polish potato, mushroom, meat
Christmas and Easter each year. Her favourite food is Pierogi and Placki or strawberries. Bigos (which is a hunters stew). Sauerkraut (cabbage
with dill which are made from potatoes and Milanowek which is a cream with chopped onion).
fudge. Golabki (stuffed cabbage leaf with a seasoned mince filling). Barszcz
Rick Pak is a Incident Management & Business Continuity Officer and czerwony: hot refreshing beetroot soup, sometimes with dumplings or a
was born in New Zealand to Polish refugee parents who are both still hard boiled egg. Żurek: sour rye soup with potato, sausage or an egg,
alive and residing in the original family homestead in Papatoetoe, sometimes served in a bread loaf. Placki kartoflane which are fried
Auckland, NZ. They were born in the South Eastern part of Poland and potato pancakes.
repatriated to New Zealand after WW2. Rick enjoys all types of food but
particularly likes the Continental/Polish cuisine, followed of course by the Some Traditions & Myths:
compulsory local beer (or two) or a glass of a nice pinot noir. Christmas is celebrated on Christmas Eve, not on the morning of the 25th
Evelyne Hardy is the PA to Manager of Service Delivery. Her mother In Poland the traditional Christmas meal is known as Wigilia ("Vigil"),
was born in a village called Kamembrut, which in those days was part of and being invited to attend a Wigilia dinner with a family is considered a
Poland. During the war, borders changed and that part of Poland high honour.
became part of the Ukraine. Ukraine then became part of the Soviet There is an urban legend that the Polish flag was created when a white
Union and now have their independence from Russia. Evelyne’s parents flag was taken to battle and a soldier died and fell on the bottom half of
met during the war and then immigrated and settled in NSW in 1949. the flag and his blood stained the flag
Evelyne likes the foods from Poland, Ukraine and Germany and enjoys Geographically, Poland is not in the Eastern Europe. It is in the very
celebrating Christmas and Easter the traditional way.
centre of Europe.
Some facts about Poland:
Language:
The population of Poland is 39 million There are 32 letters in the Polish alphabet, including 9 vowels.
Warsaw is the capital city of Poland For example: ‘Vodka is very good for you’ is written as: ‘Vodka jest bardzo
Poland is the 9th biggest country in Europe and it shares frontiers with dobry dla was’
seven countries: Russia, Lithuania, Belarus, Ukraine, Slovakia, the Czech
Republic, and Germany Famous Poles:
Summers are generally warm, with average temperatures between 20 °C Pope John Paul II - served as Pope of the Catholic Church and
and 27 °C. Winters are cold, with average temperatures around 3 °C in Sovereign of Vatican City from 16 October 1978 until his death almost 27
the northwest and −8 °C in the northeast years later
Poles have won 17 Nobel prizes till date, including four Peace Prizes and Marie Sklodowska Curie - the first and only Nobel laureate in two
five in Literature different sciences and first female professor at the Sorbonne University
Some Polish beer is 10% alcohol! 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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