JamaicaBlue ESCAPE LIFESTYLE
TRAVEL
Bangkok? Dubai? Our six top London stopovers
The online shopping revolution
nutrition Sharon
Susie
(Jamaican Prove
rb)
payshent man ride danki
Natoli breaks down the facts on sugar
O'Neill
Translation A pa tient man rides a donkey. Meaning We mu st exercise great patience in order to reach our goals .
Olympic swimming legend, Susie O'Neill is heading to London - but this time she won't be getting wet!
WINTER
2012
24 ISSUE NUMBER
It’s official... WE WON GOLD! Try Our Signature Blend & Taste Why!
www.jamaicablue.com.au www.jamaicablue.co.nz JB_GoldenBean_EscapeAdvertA4.indd 1
1/17/2012 10:43:42 AM
jamaicablue CONTENTS issue 24 winter 2012 Travel and Lifestyle
Jamaica Blue Pty Ltd ACN 059 236 387 Level 1, 424 New South Head Rd, Double Bay NSW 2028 PO Box 303, Double Bay NSW 1360 T 1800 622 338 (Australia only) T 02 9302 2200 F 02 9302 2212 E info@jamaicablue.com.au New Zealand office T +64 9377 1901 F +64 9377 1908 E info@foodco.co.nz Jamaica Blue Escape™ Editor Natalie Nikolaeva
10 Cover Olympic swimming legend, Susie O’Neill chats about London 2012 and being a mum 14 Travel We take a look at six great London stopovers 17 Olympics Australia’s Olympic history 20 Lifestyle The way we shop has changed forever. Behold the online shopping revolution 22 Travel This issue’s ex-pat tale takes us to the Olympic city of London! 26 Fashion Dazzling winter dresses and accessories
Nutrition Specialist Sharon Natoli
Contributors John Burfitt, Jessica Grubb Sarah Megginson
Published on behalf of Jamaica Blue Pty Ltd by Nuclear Media & Publishing PO Box 1382 Bondi Junction NSW 1355 T 02 9387 3180 E info@nuclear.com.au Advertising Enquiries Natalie Downs E ndowns@nuclear.com.au
LiFEStYLE
tRAVEL
Bangkok? Dubai? Our six top London stopovers
The online shopping revolution
nutrition Sharon
Susie
(Jamaican Proverb)
pAyShEnt mAn RidE dAnki
Natoli breaks down the facts on sugar
O'Neill
Translation A patient man rides a donkey. Meaning We must exercise great patience in order to reach our goals.
Olympic swimming legend, Susie O'Neill is heading to London - but this time she won't be getting wet!
WINTER
2012
24 ISSuE NumBER
Jamaica Blue 04 Jamaica Blue Spotlight stores 34 Store locations
Regulars 29 Puzzles Try our sudoku
22
8 26 32 Welcome
Welcome to the winter issue of Jamaica Blue Escape. Winter is a great time of year when you get to snuggle up with the one you love in front of a warm fire with a cup of your favourite brew - a Jamaica Blue coffee, of course! This edition we celebrate the upcoming London Olympic Games. We chat to swimming legend Susie O’Neill about our chances in the pool, take a look at the best London stopovers and chat to three Olympic hopefuls about how they stay fit. All our regular sections are back too: great winter recipes, more nutrition tips from expert, Sharon Natoli and the best new fashion trends headed your way this season. Enjoy!
The Jamaica Blue Team
www.jamaicablue.com.au
JamaicaBlue ESCAPE
24 Fitness Three Olympians’ tips 30 Nutrition With Sharon Natoli The facts on sugar 32 Food Yummy winter recipes
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Art Director Natalie Delarey
Fashion Editor Natalie Downs
10
Nutrition & Fitness
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jamaicablue spotlight toowoomba & epping By Sarah Megginson
Toowoomba F
grand central
or Robert Whittet, opening a café wasn’t just a pie-in-the sky dream: it was his life-long ambition, that he finally put into action in December 2011, when he took over ownership of Jamaica Blue Toowoomba Grand Central! The café had been serving Toowoomba shoppers for some time, but as part of his plan to take over ownership, Robert oversaw a complete refurbishment to the café. The new look incorporates the new Jamaica Blue style, and the renovation included the replacement of all of the tables and chairs. Robert, who researched his purchase of the Toowoomba café for 12 months before signing on the dotted line, says it’s was Jamaica Blue café’s reputation for flexibility and results that appealed to him. The café’s central location within Toowoomba Grand
Epping
jamaicablueescape Winter 2012
jamaica Blue
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W
ith over 215 stores, including two big brand supermarkets, Big W, Best & Less, Target, Harris Scarfe and Reading Cinema, Epping Plaza is a shopping destination like no other. But it’s not just Epping Plaza’s huge range, bright surrounds and friendly atmosphere that bring about an enjoyable shopping experience; it’s the local Jamaica Blue café, situated around the corner from the cinema, that draws in the crowds. Boasting a diverse menu of tasty, nutritious meals, cakes, snacks and beverages, Jamaica Blue café at Epping Plaza is the perfect place
to start your day or unwind after a busy shopping adventure. Café owner Jim Girgis owned two convenience stores before moving into the hospitality industry two years ago, and he brought his passion for customer service with him. “Our breakfasts are always popular, but it’s our coffees that keep shoppers coming to Jamaica Blue café all day long” Jim says. Jamaica Blue café Epping Plaza Corner High Street and Cooper Street Epping VIC 3076 Phone: 03 8401 3477
Central, a popular shopping precinct with a movie cinema, Myer and dozens of speciality stores, was also a big attraction. “I was a actually purchasing officer for a trucking company prior to taking on this franchise, so it’s a big change of pace,” he admits. “It was always a dream of mine to open a café, and Jamaica Blue has one of the best systems I’ve seen, so it was a natural fit. I’m absolutely loving it – so much so that I’m planning to open another café in Toowoomba by the end of June!” Jamaica Blue café Toowoomba Grand Central Shopping Centre Corner Margaret and Dent Street Toowoomba QLD 4350 Phone: 07 4632 1633
Turning milk into silk & Pecan Loaf Date , Coffee
Eggs Benedict
Fresh isBest You may be enjoying a late brunch on Sunday morning, or savouring a fresh salad for a mid-week lunch or dinner. Whatever your meal, one thing is certain: when you dine at a Jamaica Blue café, you’re getting more than just a delicious dish. You’re also getting a guarantee that the meal in front of you has been prepared using the freshest possible produce, with a focus on healthy ingredients.
A
Pure
& Fresh
National Foods Australia Pty Ltd | Ph: 13 14 60 |
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dopting a menu that focuses on healthy, fresh, wholesome ingredients has been integral to the success of Jamaica Blue cafés across Australia and throughout the world, explains Kylie Hughes, Food Development Consultant Jamaica Blue. That’s because the people behind the menu know that when diners order a meal at a Jamaica Blue café, they expect to choose from a diverse range of high quality dishes that are made on the premises, and prepared using premium, local ingredients. “All of our recipes are developed using fresh, seasonal produce with a real focus on including lots of healthy fruit and vegetables,” Hughes says. “Jamaica Blue café’s also support local suppliers, which gives each café access to the best local produce. Fresh bread is delivered daily and a lot of the time, cafes actually bake their own sweet loaves in-store – such as our new Date, Coffee and Pecan loaf, part of the new winter range, which is made using our Signature Blend™ coffee.” Between locations, the dishes on offer may vary as each Jamaica Blue café creates an individual menu, based on an expansive list of signature recipes developed by our passionate team of cooks. The menu is tailored to suit a range of factors, including the local climate, customer tastes and availability of local produce. The menu is also upgraded twice a year to reflect the very best of what the season has to offer. In saying that, there’s one thing that every Jamaica Blue café has in common: they are all renowned for their incredible breakfasts! The secret to their delicious big brekkies is all in the preparation and ingredients, Hughes confides. “Great breakfasts rely on the freshest eggs, especially for poached eggs,” she says. “We have a wide range of breakfast options from the classic Eggs Benedict to our healthy low kilojoule Lite Blue options.” Each contemporary café also features an exciting array of à la carte and ready-to-go options to suit tastes later in the day, including salads and gourmet wraps, with a tempting selection of snacks and sweet treats. “All recipes using poultry and meat are cooked from fresh products in store, supplied by trusted partners such as Steggles Chickens, for our customers to enjoy,” Hughes adds.
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www.pura.com.au
jamaicablue spotlight Best Barista awards By Jamaica Blue Marketing and Sarah Megginson
Gladstone girl wins battle
for Best Barista Sara Senius
Gladstone local Sara Senius has always claimed she can make a mean cup of coffee, but now, it’s official.
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S
he’s beaten out more than 300 competitors who were in the running for the title of the 2012 Foodco Barista Champion. Sara, from Jamaica Blue Café Gladstone, fronted up at the Grand Final to wow the judges with her perfect brew!
The 31-year-old was crowned the overall winner at the Grand Final on April 4, held at the Bean Alliance in Melbourne. The pressure was on: with the timer set to sound off the alarm in just 15 minutes, Sara was required to prepare and serve 12 specific beverages for the panel of expert
judges, including four espresso coffees, four cappuccinos and four cups of her signature espresso-based drink. Before competition day, Sara was quietly confident that her signature coffee would blow her competitors out of the water. “It’s called ‘Affo-Galaxy’ and it includes an out-of-this-world mix of maple syrup, vanilla bean ice-cream, toasted pecans, a dusting of cinnamon, grated chocolate and edible glitter stars, on top of an espresso shot,” Sara says. But, this incredible flavour combination wasn’t enough to get Sara’s concoction over the line. Each of the 14 grand finalists were assessed on their customer service as much as their technical skills, as well as the flavour, volume and appearance of the coffee they prepared. After sampling the Affo-Galaxy, clearly the judges were impressed! Alongside former Australian barista champion, Dave Makin, the café brand’s master roaster Fred Vains served as judge, together with Bean Alliance managing director Angelo Augello and President of the Australian Specialty Coffee Association, Craig Dickson. For her stellar efforts, Sara – who has over half a decade’s experience as a professional barista under her belt – takes home a host of prizes including a $1,000 Visa gift card, an Apple iPad and a state-of-the-art coffee machine and grinder. Built on the foundations of fine coffees and fabulous food, Jamaica Blue cafés lead the market in its retail niche, delivering a truly unique dining experience with a diverse, tasty and nutritious menu. If you’re in the Gladstone area, pop into your Jamaica Blue café to sample Sara’s brew-licious ‘Affo-Galaxy’ and see what all the fuss is about!
Our expert panel of judges
2012 Competition Grand Finalists STATE
STORE
BARISTA
NSW QLD QLD QLD QLD VIC
Jamaica Blue Albury Jamaica Blue Cairns Central Jamaica Blue Castletown Jamaica Blue Gladstone Jamaica Blue Toowoomba Grand Central Jamaica Blue Northland
Belinda Dubojski Michelle Dixon Anita Bosma Sara Senius Chris Grierson Lemei Wu
5 Tips to make café-quality espresso at home
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Use fresh water. Espresso is 99% water so before you turn on your espresso machine, tip out any water left in the reservoir from your last brew – fresh is best, and your garden will thank you for it.
2 3
Grind before each cup. Grind your coffee beans in small amounts to hold in the volatile oils in that produce premium flavour. Ground coffee loses its flavour fast, so be sure to store ground coffee in an airtight container, in a
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Extract for 25 seconds. The make or break of a good cup of espresso is in the extraction rate, which is the amount of time it takes for 30ml of very hot water to push through the coffee grinds. Aim for an extraction of 25–30 seconds; to slow down or speed up your flow, you may need to use more/less coffee, tamp harder, or grind your beans more coarsely or finely.
5
Top with great milk. Milk should be heated no warmer than 70°C, as over this temp will affect the natural sugars in the milk – and instead of getting a silky, sweet, creamy milk, it will become thin and bubbly, with no natural sweetness. Buy yourself a milk thermometer for home, as well as a decent milk jug.
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Warm your machine up. If the ‘Ready’ button has activated, that doesn’t mean your machine is necessarily warmed up. Feel the group handle on the metal part, where you put the coffee grounds; it should be too hot to hold on to. To keep your group handle warm, keep it locked in the espresso machine and don’t rinse it in cold water in between making coffees.
cool, dry place.
WORDS Fred Vains, Foodco coffee guru
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jamaicablue spotlight store travel By Sarah Megginson
Coffs Harbour It be may well known as the home of the Big Banana, but there’s much more to experience in Coffs Harbour, one of Australia’s fastest-growing regions.
O
ften considered as the ideal stopover point between Sydney and Brisbane, travellers regularly pause in Coffs Harbour on their way between the two capitals when cruising the Pacific Highway. However, if you care to stay on a little longer, the locals will tell you that the Coffs Coast is one Australia’s loveliest tourist spots, with plenty to do to keep you and the family entertained. Situated around 570km north of Sydney and 350kms south of Brisbane, Coffs
Harbour lays claim to having Australia’s most liveable climate, according to the CSIRO, with an average temperature of 26ºC and 18ºC in winter. The region has a wintertime population of over 70,000 people, which swells to 100,000plus in the holiday seasons, as people escape the city to enjoy Coffs’ mild climate and relaxed atmosphere. Popular with people wanting to relocate from big cities for a “sea change”, Coffs Harbour continues to grow at an exceptional rate, with the population projected to reach 80,000 by the
year 2016. Fuel your adventure with breakfast or a caffeine pick-me-up at our local Jamaica Blue Café, located at Park Beach Plaza, the largest shopping centre between Newcastle and the Gold Coast.
Jamaica Blue Café Coffs Harbour Park Beach Plaza Coffs Harbour NSW 2450 Phone: 02 6651 8000
jamaicablueescape Winter 2012
The Big Banana
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The Big Banana
There’s no denying that bananas are a huge part of Coffs Harbour’s identity. Nestled between a high mountain backdrop and dozens of unspoiled beaches, the local economy is based primarily on farming – largely bananas – along with tourism and manufacturing. As one of the first of “Australia’s Big Things”, the Big Banana celebrated its 45th birthday in 2010. Here, you’ll not only enjoy the most delicious banana split you’ve ever had, but you can also enjoy a downhill toboggan ride, ice skating, waterpark, trike rides, candy kitchen and a World of Bananas plantation tour. www.bigbanana.com
Park Beach
The Lighthouse Island
One of only two lighthouse islands in NSW, this incredible piece of history is situated approximately 18km from Coffs Harbour. The buildings were constructed in 1880 and are considered to be the oldest in the area. The island has been abandoned since 1975 – the Keeper’s Quarters being left to the elements and the birds – and the lighthouse was automated. Since then, public access has been restricted, with the only chance to visit the island and view the quarters via the tours held once a year by National Parks & Wildlife and Precision Helicopters. www.southsolitaryisland.com.au
Kiss the Dolphins
Kiss the dolphins No visit to Coffs Harbour would be complete without a trip to Dolphin Marine Magic, home to dozens of animals – more notably Indo-Pacific Bottle-nose Dolphins, more than a dozen seals, a flock of Little Blue Penguins, turtles and fish. The park boasts the largest captive breeding centre of the now endangered Australian Sea Lion, with less than 12,000 left in the wild. But the best thing about a visiting Dolphin Marine Magic is that every visitor gets an opportunity to receive a free kiss from the friendly dolphins and cheeky seals. Not to be missed! www.dolphinmarinemagic.com.au
South Solitary Island
Diving at South West Rocks
Coffs Harbour Unspoilt beaches
Fish Rocks
Art and crafts
Woolgoolga Arts and Crafts Gallery
Get your art on at the Woolgoolga Arts And Crafts Gallery, which boasts unique display of arts and crafts from local artists. As well as being a showcase for the vast talent in the region, from oil paintings and watercolours, to wooden sculptures, pottery, jewellery and fibre craft, the Woolgoolga Art Gallery offers classes and workshops to help you get in touch with your inner painter, drawer or sculptor. The Coffs Harbour Regional Gallery also features an exciting calendar of changing exhibitions by outstanding regional, as well as nationally acclaimed, emerging and established artists. www.woolgoolgagallery.com.au
www.jamaicablue.com.au
With three main beaches to choose from close to the CBD of Coffs Harbour, the most popular place to park your towel and umbrella is Park Beach, to the north. This large, open beach provides good conditions for surfers and parts of Park Beach are patrolled by the local Surf Life Saving Club. Other beach adventures, including surfing lessons and sea kayaking, can be had at Jetty Beach – the famous Coffs Harbour Jetty extends from the beach on the northern end – while Boambee Beach is to the south, on the other side of Cabarita Point.
Voted among the top ten dives in Australia, Fish Rock is located roughly 2km off Smoky Cape at South West Rocks, an hour south of Coffs Harbour. Created by a fault in the island, Fish Rock Cave is home to an unbeatable combination of abundant marine creatures. On a dive trip to South West Rocks and Fish Rock you can expect to encounter friendly turtles (year round), grey nurse sharks (April - November) and masses of schooling fish, which feed in the passing currents. www.fishrock.com.au
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jamaicablue interview
Swimming legend Susie O’Neill is returning to the pool, but this time she’ll be staying dry.
Pool
queen of the
looking to london
Susie O’Neill returns to the pool for the London Olympic Games, this time calling the action on the best the world has to offer.
O
n the topic of the upcoming London Olympic Games, legendary Aussie swimmer Susie O’Neill, the golden girl of the 2000 Sydney Olympics, makes a bold prediction. “I think London is going to be like Sydney all over again, with that same kind of atmosphere – full of people who like to celebrate and enjoy the moment,” O’Neill says. “Even if they are not out at the sports, there will still be people throughout the city getting into the celebration of it all.” “Athens did not have that atmosphere and Beijing was a bit sterile, so I think London will be awesome.” When it comes to the Olympic Games, Susie is something of an expert. She competed in the swimming pool at the Barcelona, Atlanta and Sydney Olympics, twice winning gold with a total haul of eight medals. After retiring, she represented the International Olympic Committee at Athens in 2004 and worked as a commentator at Beijing in 2008. Susie, 38, is back in the commentary box for the London Olympics as part of the Foxtel team, to provide expert opinion on the best efforts of the world’s swimming teams.
The woman who earned the nickname of ‘Madame Butterfly’ for her world status in the butterfly events admits she has a few favourites from the Australian swimming team. “James Magnusson is number one in the world in the 100m freestyle, and he is truly amazing,” she says. “While everyone will be watching James, and for good reason, I am also really excited about some of the girls in the Aussie team.” “Kylie Palmer has great times in the 200m and 400m freestyle. I love watching her compete and think she has a great chance for a medal.” “Bronte Barrett has a gold chance in the 200m and 400m freestyle and I would love to see her get up there and win. Melanie Schlanger is also very exciting and will be one to watch in the 100m freestyle. She is now hitting her peak.” Schlanger is dating fellow Aussie swimmer Chris Wright, who will be racing in the 200m butterfly. Susie reveals she has an additional reason for cheering Chris onto victory.
“I am sort of related to Chris and have a very soft spot for him,” she laughs. “He is my husband’s cousin’s cousin, and I have known Chris for a long time – as far back as when I was swimming. He is now such a confident swimmer and I love watching him.” As she speaks about the new breed of swimming stars, Susie can’t hide her pride about the generation that has come in the wake of her own victories when she was the darling of the swimming pool. Her greatest moments were when she won gold in the 200m butterfly in 1996 at Atlanta and gold in the 200m freestyle in Sydney. She admits, however, her golden victory in Sydney was overshadowed by her loss in the 200m butterfly, the race she was the favourite to win. It has only been in recent years she has finally come to terms with the events of 2000. “It took me 10 years to be happy with my performance there,” she confesses “At the 10 year reunion of Sydney, I saw my 200m freestyle race and I started to cry. I had never appreciated the fact that I had won. “To me, Sydney was the Games I stuffed
“I don’t want my children to be competitive swimmers, but I do want them to get to a good level of swimming so if they want to surf, scuba dive or windsurf later on, they have swimming as a strong basic skill.”
By John Burfitt
www.jamaicablue.com.au
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jamaicablue interview SUSIE’S TIPS FOR SWIMMING SUCCESS Having shifted gears on her own swimming schedule, Susie now strokes up and down the lanes for fitness instead of competition. Here, she shares some of her best tips on effective swimming. • Spend time in the pool regularly. “Do little bits often, rather than leaving it until one big burst.” • Be consistent. “Make the time for yourself to do this, and give it your best while at it.” • Take stroke correction classes. “Getting stroke correction helps. It will change everything - and make it all so much easier.”
jamaicablueescape Winter 2012
Catch Susie call the action from the LONDON 2012 Olympic Games on FOXTEL. www.foxtel.com.au/london2012
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up, not the one where I won gold. I have now changed the way I see that and I am over that now.” With a good natured laugh, she then quips, “Then again, if I could go back now, I might do a few things differently!” These days, life is still never too far away from a swimming pool for Susie. Apart from her own fitness regime which sees her swim three times a week, she also takes her two children, Alix, 8, and William, 6, to the pool for swimming training twice a week. She has been married to ophthalmologist Dr Cliff Fairley for 14 years and the young family lives in Brisbane. While Susie once claimed she would never force her children into the pool, she has since changed her mind and now encourages her two children – as well as the many swimmers she coaches – to commit to a regular swimming regime. “I don’t want my children to be competitive swimmers, but I do want them to get to a good level of swimming so if they want to surf, scuba dive or windsurf later on, they have swimming as a strong basic skill.” “But I also think my kids are easier to manage when they swim. I say to people if they have kids, get them to swim to a squad level. It really will do them the world of good and they will have those skills for life.” Susie was a dedicated swimmer from her childhood, training in the pool for hours every week, until she retired just after the Sydney Games. She says she has never looked back with any regrets about the decision she made, and says swimming gave her a wealth of great life lessons. She now shares those lessons through her work on the speaker’s circuit and as a trainer with coaching swimmers at a masters’ level. She also commits her time to charity work with the Fred Hollows Foundation.
“The most important thing swimming taught me is that hard work is the key to success.”
“The most important thing swimming taught me is that hard work is the key to success – and the you can’t ever get around that,” O’Neill says. “Even now, a long time after I stopped swimming competitively, when I look at the all the things I want to do, I know that if I put in the hard work and I believe in myself, I can achieve that.” “For a long time, I said I couldn’t compare to the way I trained and worked for my swimming career to real life, but I now see that actually, you can. You can achieve most things you set your mind to. The hardest thing in real life is finding the motivation to do so. Once you are clear on what you are doing and why you want to achieve it, then it is a matter of putting in the hard yards and going for it.” With eight Olympic medals, not to mention 10 Commonwealth Games medals, securing Susie O’Neill’s place in sports history, it’s unlikely anyone is about to argue.
‘Mount Franklin’ is a registered trade mark of Coca-Cola Amatil. MAU/CAP/00241
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jamaicablue travelstopover
There’s no need to rush to London for the Olympics when a range of great cities offer the perfect stopover. By John Burfitt
London
stopovers
There’s no escaping the long distance from Australia to London, but there are many BANGKOK Bangkok offers the extremes of the holiday Australians making the experience – from the best of Asian culture pilgramage in July to take and luxury to the wildest night life. The part in the greatest show on beauty of Thai culture is at the Grand Palace, Reclining Buddha and Wat Arun, earth, the Olympics Games. while the best shopping is at the MBK and Instead of making the 24 Siam Square centres, and the sprawling hour journey one long ordeal, Chatuchak Weekend Markets. Maybe take the opportunity to pamper your feet before a stopover along the way walking them off in London at any of the can add a new dimension to great spa and Thai massage shops on almost the holiday adventure, and every Bangkok street. Bangkok has added a will also ensure you arrive in new welcome to visitors in recent years with the beautiful Suvarnabhumi Airport which is London in better shape for a fast train trip directly into downtown. the Games. It is also a chance Not to miss: to explore one of the world’s Take a walk through Patpong’s Night Market for the bargains and eye-boggling nightlife. other great cities. For something more sedate, head high to the
jamaicablueescape Winter 2012
Red Sky bar for cocktails or take a walk to the serene Jim Thompson’s House to see where the rebirth of the Thai silk trade began. Where to stay: The Sukosol Hotel - www.siamhotels.com A two-minute walk from the Phaya Thai
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Airport Rail Link station, this recently renovated, stylish hotel has been called ‘the best in Bangkok’, and makes the perfect central base. Which airlines: Qantas, British Airways, Thai Airways.
Sukosel Hotel
SINGAPORE Compact and cosmopolitan, this city on an island is known under many labels. It is called “a city within a garden” for its tree-lined roads, rolling parks and nature reserves. Singapore is also known as “a gourmet’s paradise” for its various cuisines, particularly the best of delicious Malaysian dining. It is also dubbed “a cultural melting pot” for its many influences from its rich Asian and European heritage. Singapore has also turned the stopover into a holiday highlight, by offering deals which for only an additional $100 includes accommodation, return airport transfers, unlimited rides on the city tour bus and free admission to 14 major city attractions as well as dining deals through the city. Check out all the details at www.singaporeair.com. Not to miss: Orchard Road is one of the world’s best
Beautiful Singapore
shopping strips, running along 2km of treelined boulevard. For a step into the grand colonial past, drop into Raffles Hotel for high tea. Where to stay: M Hotel – www.millenniumhotels.com
Located in the business district, M Hotel Singapore is close to the subway and an easy trip to Changi International Airport. Just a short walk away is Singapore Art Museum. Which airlines: Qantas, Singapore, British Airways
The amazing Hong Kong skyline
This Chinese city with the rich British tradition is served by one of the world’s best airports. Vibrant Hong Kong is a perfect stopover destination, with a fast train linking the airport to the city. Hong Kong is split into the areas of Kowloon, Hong Kong Island and the New Territories by the worldfamous harbour, with the towering Victoria Peak looming above. Shopping offers the gamut form bargain market buys through
to top-end designer labels. With over 10,000 restaurants, Hong Kong boasts a variety of cuisine, with all the tastes of the provinces of China. Not to miss: The tram ride up to the top of The Peak is one of the world’s greatest sights and worth the effort. The Ten Thousand Buddhas Monastery features around 12,000 Buddha statues with a very cute colony
of monkeys among the most popular attractions at this religious complex. Where to stay: The Kowloon Hotel - www.harbour-plaza. com/theKowloon. Just two blocks away from the Star Ferry Pier and one block away from Nathan Road, this tourist hotel is an easy base to explore the city. Which airlines: Qantas, Cathay, Virgin Atlantic.
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HONG KONG
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jamaicablue travel stopovers SEOUL Seoul is the perfect stopover from the eastern states of
Deoksugung
Australia to the UK, as the South Korean capital is almost exactly the half way point. Seoul’s Incheon Airport has won numerous Best Airport in the World accolades. The downtown area is about an hour from the airport, and offers a dynamic and vibrant city, which takes its culture seriously. There are a wide variety of galleries and museums in Seoul, and also a great range of shows playing in its many theatres. The best way to explore this fascinating capital is on the Seoul City Bus Tour, which takes three different routes. If you want to
Tokyo’s busy Shibuya district
DUBAI
jamaicablueescape Winter 2012
A city built on the sands of a desert, Dubai is the Middle East’s booming centre where United Arab Emirates locals, and an everincreasing number of visitors passing through, come to play. This boom city offers a long distance jump from a range of Australian cities and then a short trip into London. Apart from the majesty of the sea on one side and the desert on the other, it is the mega-shopping malls that have visitors stopping over in this retail oasis. Built on a natural harbour, Dubai is a former fishing town, but the city rising from the sands is a compelling mixture of the Middle East meets the West as an ancient world collides with modern times. Not to miss: The luxury The Burj Al Arab, the iconic sail-like 7-star hotel, has become the icon of Dubai. The Jumeirah Mosque is a beautiful essential landmark, built in the medieval Fatimid tradition. Where to stay: The Address Downtown - www.theaddress.com/en. The Address Downtown is located at the heart of the city and overlooks the Burj Khalifa, and is attached to the sprawling Dubai Mall. Which Airlines: Emirates
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Burj Khalifa , the tallest building in the world
get in the Olympic mood, take the subway to Olympic Park, where Seoul hosted the 1988 Games. Not to miss: The Cheonggyecheon stream has been called the ‘soul of Seoul’, alongside the running waters are park areas, performance spaces, artworks and cafes. If the itinerary allows, take a bus trip to the DMZ where North and South Korea meet. Where to stay: Somerset Palace Hotel - www.somerset. com/south_korea. Well-located apartment hotel in downtown, close to the subway and the best shopping in the city. Which airlines: Asiana, Korean
TOKYO A stopover is a great excuse to spend a few days in fascinating Tokyo. Narita Airport is a two hour drive from downtown, but the fast train into the city only takes 45 minutes. On some deals with Japan Air Lines, stopover hotel accommodation in Narita town is included in the fare. The trip into the spectacular city centre is worth the effort, for the sheer excitement of city life, the beauty of the architecture and the range of shopping and great food. Take a step back in time to 1964 when Tokyo hosted the Games with a visit to the Komazawa Olympic Park, the site that hosted the wrestling, volleyball, and various other
Games competitions. Not To Miss: Dating from 645, Sensoji is a Buddhist temple located in Asakusa, and is the city’s oldest temple and one of the most popular. For sheer spectacle of city life, check out the Shibuya Crossing, claimed to be the world’s busiest intersection. Where to stay: Hilton Tokyo – www1.hilton.com. If not staying in an airport’s transit hotel, head to the Hilton Tokyo hotel for some city luxury, right in the heart of the business and shopping areas of Shinjuku. Which Airlines: Qantas, Japan Air Lines.
jamaicablue olympic memories The greatest memories of the occasions Australia hosted the Olympic Games are kept alive in two very different memorials. By John Burfitt
Eternal Flame
Step up to the dais and take a step back in time to celebrate when the Olympics came to town – in Sydney in 2000 and in Melbourne in 1956. The Sydney and Melbourne Olympics provided memories that last a lifetime, and those great moments have been captured in Melbourne’s National Sports Museum and at Sydney’s Cathy Freeman Park in the Sydney Olympic Park.
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jamaicablue olympic memories
ill cauldron , st The Sydney k ar P lympic on show at O
400m an wins the Cathy Freem 0 00 at Sydney 2
MELBOURNE
jamaicablueescape Winter Summer2012 2011-12
Nov 22 – Dec 8, 1956
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While the Melbourne Cricket Ground hosted the 1956 Olympic Games, none of the original buildings of the arena are still standing – the Olympic Stand came down in 2004. The Lexus Centre on the banks of the Yarra River was originally built as the Olympic swimming venue, and is now the only major structure from the 1956 Olympic Games with its facade intact. The best Olympic memories can be found in the Faster, High, Stronger Olympic exhibition at the MCG’s National Sports Museum. Holding pride of place is the flame cauldron, which runner Ron Clarke lit to signify the Games had begun. The museum contains over 150 pieces from 1956, including gold medals won by the original golden girl runners Betty Cuthbert and Shirley Strickland and swimming great Murray Rose, as well as Cuthbert’s running spikes and Rose’s swimming trunks. Also on display is a range of Olympic collectibles, including the medals and olive branches awarded to runner Edwin Flack, Australia’s first Olympic champion from Athens 1896, alongside a wreath awarded to swimmer Petria Thomas at Athens 2004. Olympic relay torches from almost every Games are also featured, as are two iconic outfits from Sydney 2000 – Cathy Freeman’s running suit and Ian Thorpe’s
Melbourne’
s National Sports Muse um
full body swimsuit. Most curiously, there is a blue Russian cap from the infamous and vicious water polo match between Russia and Hungary, which became a Cold War incident, and made political headlines around the world. www.nsm.org.au
sydney
Sept 15 – Oct 1, 2000 Sydney welcomed the first Olympic Games of the new millennium with the party of a lifetime, who many still regard as the Harbour City’s finest moment. As the Olympics brought out some of the best September weather ever, it is almost fitting Sydney Olympic Park pays tribute with an outside museum of memories located around the ANZ Stadium. A forest of 480 Games Memories Poles features the graphics, videos and sounds of the Games, as well as the names of the 74, 000 volunteers. Atop many of the poles are statues of iconic images, including unofficial mascot Fatso the Wombat and Kylie Minogue in her closing ceremony showgirl outfit. Cathy Freeman’s 400 metre gold medal winning run is recreated in the Stride, a series of lights dotted along a pathway in Catherine Freeman Park, originally known as The Overflow. Taking pride of place is the Olympic
Inside Melbourne’s National Sports Museum at the MCG
Sydney welcomed the first Olympic Games of the new millennium Cauldron, which burned for the duration of the Games. It is now a fountain, its base containing the names of the 1,972 Olympic Medalists and 2,627 Paralympic Medalists who competed, recorded on gold, silver and bronze nameplates. Other Olympic era art, like The Sprinter from the top of the Centrepoint Tower, now keeps watch in a new location outside the stadium. But it is the light towers along Olympic Boulevard which continue to shine, each tower dedicated to a host city of the modern Olympiad. Keeping the Olympic memorial current are three plaques dedicated to the cities that have hosted the Games since 2000 – Athens, Beijing and London. www.sydneyolympicpark.com.au
Sydney Oly mpic Park
MELINDA’S MEMORIES Three-time Olympian runner Melinda Gainsford Taylor shares some of her own Olympic memories.
WHAT IS IT ABOUT AUSTRALIA HOSTING THE OLYMPICS TWICE THAT HAS CREATED A LOVE AFFAIR WITH THE GAMES? The fact that we are a remote country, but have been given the privilege to host two Olympics is such a great honour. It also gives generations the opportunity to experience the Olympic Games, not only as athletes but also as spectators, allowing us to embrace this wonderful experience.
WHAT IS YOUR BEST MEMORY OF SYDNEY 2000? Lining up for the 100 metres race, having my name announced and hearing the roar of the crowd. I will always remember the atmosphere and never forget the experience of an Olympics in my hometown.
WHAT MEMORIES DOES A VISIT NOW TO SYDNEY OLYMPIC PARK STIR FOR YOU? I have fabulous feelings, mainly because I’m coaching young athletes and while I am there, I try to inspire them by talking about my experience at the Olympics.
WHAT EVENTS ARE YOU MOST EXCITED ABOUT FOR LONDON 2012?
Your local Milk direct to your café
Melinda Gainsford Taylor is part of the Nine Network’s commentary team for London 2012.
Australia’s Milk since 1900 Ph: 13 14 60
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Sally Pearson’s 100m hurdles, because of the nation’s expectations as well as Sally’s expectations of wanting to win a Gold medal. And I hope she does it!
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jamaicablue shopping online By Jessica Grubb
R
jamaicablueescape Autumn 2012
the spending
20
evolution Online shopping is continuing to change the way we spend – and live
Aussie’s favourite shopping sites www.ozsale .com.au
Discount prices on designer brands
A
technology, smart phone applications are making buying what we need easier than ever. According to the ACMA, travel, print and music-related items were the most frequently identified purchases in the past year, followed by travel items including tickets and accommodation. Print-related material including books, magazines and newspapers was the next largest category of purchases, followed by downloaded music. Buying groceries online is also an emerging trend, with PayPal reporting that groceries and travel represented almost half of their total online retail transactions. Another online trend becoming more popular as a result of Smartphone applications is banking and paying bills online, particularly mobile phone bills. “Between 15- 20 per cent of our online sales are made from mobile devices or tablets,” Mark Rowland says. “We are about to launch a mobile site and we are currently working on an phone app to keep up with consumer demands.” Companies like Target, Big W, Kmart, Domino’s Pizza and Hoyts Cinemas are using Smartphone applications to promote sales and online purchases. But these apps and online shopping sites are causing tough conditions for physical stores, with retailers like David Jones embracing online shopping in a more vigorous way, in the wake of declining sales figures. Myer, however, already seems to already have this covered, offering extensive shopping both online and in store. “In 2010 our online sales represented less than 1 per cent, but that equated to $5 million dollars. For 2012, that figure is expected to rise to at least $10 million, and up to $30 million over the next few years,” says Jo Lynch, General Manager of Corporate Affairs at Myer, Sydney. But the cost involved in creating an e-commerce site is substantial and this is one of the factors that limits small local businesses from keeping up with the online trends. “Customers work out your competitors’ prices very quickly, so businesses need to work it out quicker,” Beerworth says. “Businesses need to consider keeping their physical stores while opening an e-business to appeal to all market segments. If you get the website right and offer incentives to go in store, and visa versa, then the two can support each other quite successfully. That’s where retail is headed.”
www.miijo.com.au
Online celebrity style clothing and accessories
www.getprice .com.au
Compare prices in Australia and get the best deal
www.styletread .com.au
The latest designer and casual shoes
www.asos.com/au
largest online fashion and beauty retailer
Great Apps
Red Laser – Scans barcodes and compares prices Amazon Mobile – Best bargains online and daily discounts. Shopkick – ‘Check-in’ to stores and be rewarded online . Ozsale – Allows you to browse and buy items online Save Benjis – Compares prices across online retailers
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ustralian retail is undergoing a revolution, with an increasing number of shoppers embracing online shopping for all sorts of consumer needs. Gone are the days when you would walk to the letterbox to find the latest deals in a catalogue. Now, tech-savvy consumers are receiving instant messages about the latest online sales and deals straight to their email accounts or through Smartphone applications. Consumers are buying books, toys, clothing, travel, health needs, concert/ theatre tickets, electrical goods, cinema tickets, DVDs and music downloads, all with the easy click of a button. “Smartphone applications and the mobile web are significantly contributing to the trend of online shopping, but simplicity is the key for these type of things – you don’t want to make browsing and purchasing too complex,” Robert Beerworth, managing director of William Web Design Development and Strategy, says. The majority of online shopping sites have grasped this concept, with online sale figures on the rise. According to The Australian Communication and Media Authority’s (ACMA) 2011 e-commerce report, 59 per cent of adults made purchases online, up from 53 per cent in 2010. According to the Australian Bureau of Statistics (ABS), Australian online stores sold $143 billion worth of goods to online customers – and this figure is only expected to climb. The ABS also states that Australian online purchases currently represent about 3-7 per cent of total retail sales, and market analysts estimate this to rise to 27 per cent within the next four years. Mark Rowland, Chief Officer of styletread. com.au, which sells designer and casual shoes, says that his online customers have doubled every three months since they launched their site in November 2010. “We have hired two new staff members each week since we launched…the online retail industry is growing rapidly and people are looking for a more convenient way to shop, so we need to stay on top of this,” Rowland says. “We want to keep our consumers happy, so we offer free next day delivery, free returns, three-hour delivery in Sydney and a free 100-day return policy.” And this type of service is exactly what consumers are after. But with developing
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jamaicablue ex-pat tales Bu John Burfitt
24Hours in OlympicCity
London
London-based Aussie photographer, Patricia Niven shares an insight into the East End of the Olympic city. our ex-pat tour guide Name: Patricia Niven Age: 35 Occupation: Photographer Originally from: Brisbane Moved to London: 1997 “I knew from the age of 12 I was meant to be in London. It took a couple of years to find my feet and have more established relationships with people. I still miss my friends in Australia but Skype helps.�
jamaicablueescape Winter Autumn2012 2011
With the Olympic Park for London 2012 located in the East End of the city, Patricia takes us on a guided tour on the once-neglected Spitalfields part of town, only 20 minutes away from the main games action. The entire area has undergone a massive makeover just as it is about to take centre stage for the greatest show on earth.
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Patricia Niven
Tower Bridge
ck in
clo The Olympic countdown are Squ gar fal Tra
St Paul’s Cath edral
where to stay
step back in time
“The Zetter Hotel and The Townhouse in Spitalfields is very old London and it’s kind of cool and hip,” Patricia says. “The lady who owns it, Fiona, has an antiques company and so the antiques are on the street level and above it are the rooms. It is this really interesting, quite central part of the city and potentially moreinteresting than staying in a hotel in central London.” www.thezetter.com
Spitalfields features a range of beautiful architecture, like Christ Church and the 150-year-old Sandy’s Row Synagogue. Jump on a bus to the Museum of London, which is an easy stroll to St Paul’s Cathedral and then a walk across the Thames to the art of the Tate Modern. “I love this area as there is so much to see,” Patricia says. “St Paul’s has just been cleaned and has never looked better – such a beautiful building. And Tate Modern is unmissable.” www.museumoflondon.org.uk www.stpauls.co.uk, www.tate.org.uk
early morning Head around the corner to Pellicci’s, an East End institution that is 102 years old. “It’s not fancy, but it is fantastic,” Patricia says. “It’s an authentic local experience and the food is always good. You just feel like you’re in their home when you’re there.” Another favourite is Leila’s Shop in Shoreditch. “You can buy in-season fruit and vegetables, and she does this amazing baked egg and Serrano ham. It’s so simple and so delicious.”
lets go shopping
cocktail hour & dinner “Go into J Sheekey and sit at the Oyster Bar for a cocktail,” Patricia says. “It’s on St Martin’s Court, right in the middle of Theatreland.” Cocktails over, head into St John Hotel for dinner in the new dining room. “I think, one of the best places to eat in London at the moment,” she says. “I had rabbit pie recently and it was delicious.” www.j-sheekey.co.uk/oyster-bar www.stjohnhotellondon.com
lunch break
last drinks
Stroll along Southbank to Borough Market for an easy lunch. “There are stalls selling fruit, meat, fish, cheese and salami, and you can buy to eat as you stroll around. If you want to sit, head to Elliott’s Café where the food is fantastic – try the chicken in buttermilk batter. It is just delicious.” www.boroughmarket.org.uk www.elliotscafe.com
The half price theatre tickets booth in Leicester Square is the place to grab the best box office bargains for all the big shows. “Try to get a seat to One Man, Two Guvnors or Warhorse – both are worth seeing,” Patricia says. “The good thing about this booth is that a theatre ticket is affordable, no matter what budget you are travelling on.” www.officiallondontheatre.co.uk
along the thames
a night cap
Walk to the Thames to take in the great view of the city. “It’s the expanse of sky that you don’t get often when you’re strolling around the city, and I find it very calming,” Patricia says. At Waterloo Bride, walk across it back into the city centre and head into Covent Garden. “It’s lovely, but be sure to stroll around the sides like Floral and Neal streets.” www.coventgardenlondonuk.com
Catch the tube back to the Spitalfields area, getting off at Shoreditch for the Golden Heart pub, which is also only a short distance away from the Zetter Hotel. “The Golden Heart is just a great mix, because it’s on the edge of the city, and so there’s finance people mixed with artists mixed with local hipsters. It’s a nice way to end up a busy day in this wonderful city.”
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“Red Church Street is where the cosmetic shop Aesop is and a fantastic homewards shop called Labour and Wait,” Patricia says. Around the corner is MHL, the cheaper offshoot of designer Margaret Howell. “She is one of my favourites and they are such nice clothes,” Patricia adds. Once the shopping is over, it is time to take in the sights of Central East London “It is worth strolling around just because it is so different to the rest of the city,” she says. www.margarethowell.co.uk www.spitalfieldslife.com
“Walk to the Thames to take in the great view of the city.”
23 23
jamaicablue fitness By Jessica Grubb
Trainin In
Three Australian Olympic hopefuls share their fitness tips about the sports they love in the lead up to London 2012.
Ryan Gregson
T
he Olympic Games is when the world’s elite athletes showcase their sporting excellence and the rest of us sit back on the lounge and watch them in action on TV. With the London 2012 Games just around the corner, these Olympics could well be the inspiration we need to get up and start exercising. We asked three of Australia’s best medal hopes from athletics, kayaking and swimming to share an insight – and some inspiring words – about their fitness regimes.
jamaicablueescape Winter 2012
RUNNING Wollongong’s Ryan Gregson, 21, is currently
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the Australian record holder in the 1,500-metre track and field event and already has a confident start for London after winning the Olympic Trials in Melbourne in March 2012. In a speed of 3:38.51, Gregson finished four seconds ahead of 2008’s Beijing gold medal winning time run by Asbel Kiprop of Kenya. Gregson says running is the best way to get fit in the shortest amount of time. “If you were to run for 30-minutes, you would probably have to cycle for two hours and swim for a day to get the same benefits,” says Gregson. To become a successful runner, Gregson
recommends to sort out your biomechanics and get strong so that your body is able to handle high volumes of training. “You need to find a coach who has some idea of what they’re doing, change your shoes frequently to prevent stress injuries, and listen to your body – if you’re sore, it’s better having three days off than getting injured and having three months off.” But Gregson’s top tip is to have fun. “Unlike swimming where you stare at a black line, on easy runs you can talk to a friend for an hour, so mix it up, meet with new people and have fun with it,” he says. The best thing about being a runner, Gregson says, is the sensation of winning a race or doing a personal best, and he has his sights set on doing exactly that at the London Olympics. “What excites me most is visualising being in contention with a lap to go. That gives me goose-bumps.”
kayaking
Kayak champion David Smith, 24, loves his sport, but the athlete from Warilla on NSW’s Illawarra coast says there is a cost. “Thankfully, all the best fitness benefits come naturally with this sport, but it’s extremely hard and painful”, says Smith. Smith’s selection in Australia’s men’s K4 1000m team for London 2012 is the peak of his sporting achievements, so it is important he stay on top of his training. “On average we are paddling 10 times a week - three sessions in the K4 combined with three gym sessions. We also ride 80-100km a week as part of our warm up/down to and from training.” But like all sports, success is determined by a number of factors, which he says is crucial for anyone considering taking up the popular water sport. “There wouldn’t be one successful athlete in the world that doesn’t follow these tips; set a goal, stay focused on achieving that goal, become mentally tough to push through the physical barriers, never give up and believe in yourself,” says Smith. Preparing for something like the Olympics is not easy. Smith says that leading up to
David Smith
ning the event, he and his crew will be based in Szolnok, Hungary, for a seven-week camp, but what he is looking forward to at the Olympics in July is his first race. “We’re going for gold and we will be looking at setting the benchmark for racing, so it’s going to be exciting to see where we’re at.” “My girlfriend Nina (Curtis) is also competing in sailing…seeing her compete at the Olympics will be awesome.”
SWIMMING
Brisbane distance swimmer, Melissa Gorman, 27, says consistent training and developing a good technique at your sport can be wonderfully rewarding. “Swimming is great for your fitness,” Gorman says. “It really is one of those sports that uses almost every muscle in the body without putting pressure on your joints. “When you swim all the time you don’t realise how hard your muscles are working. I love how fit I feel when I am in training.” Gorman, who aims to medal in the 10km
Open Water event at London 2012, says it is important to do training out of the water too. Aside from training 10 times a week in the water, she also does two 1.5-hour gym sessions and three runs each week for cross training to maintain her fitness. Gorman says to stay with a sport, it is essential to find one you enjoy. “It’s incredibly hard to get up at 4am each morning to go training if you don’t enjoy it,” she says. “A happy swimmer is a fast swimmer.” Her London game plan is to be ready for the unexpected. “Not only do I have a race plan A, but I have a race plan B and a race plan C in case different scenarios unfold,” she reveals. “I loved the whole Olympic experience in Beijing - the opening ceremony, the village, the closing ceremony, and I can’t wait to experience it all again in London.” “But this time around I am a completely different athlete. The last few years have given me the confidence to believe I can mix it with the best girls in the world and there is no reason that Olympic Gold medal can’t be mine.”
Melissa Gorman
jamaicablue fashion
Winter By Natalie Downs
NO! Shoes Irene $70
Stay cool this winter with these beautiful new dresses and accessories
Barkins Bleaker St Jacket in orange $59.95
WARMERS
Barkins Manhatten dress $59.95
Brown Paper Packages large satchel $140
jamaicablueescape Winter Summer2012 2011-12
Serenade Beverly Hills Collection belle bag $80
Barkins Animal print cardi $49.95
26 Giovanna Blair Mushroom shoes $79.99
Serenade Beverly Hills Rainbow buckle Bag $70
Barkins Belted Gypsy skirt $49.95
NO! Shoes Learn $69.99
Barkins Heiress dess in Smash print $59.95
NO! Shoes UNO $70.00
NO! Shoes Chink2 $70.00
STOCKISTS Barkins www.barkins.com.au
Brown Paper Packages www.brown-paper-packages.com.au
NO! Shoes www.shoesunlimited.com.au
Giovanna www.mathersshoes.com.au
Serenade Beverly Hills Collection www.mathersshoes.com.au
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Barkins Anorak $89.95
burnt in a moment of spontaneity
© 2012 The Coca-Cola Company. ‘Diet Coca-Cola’ and the Dynamic Ribbon device are registered trade marks of The Coca-Cola Company. COCO2306/JB
COCO2306_SPONTANEITY_275x210_JB.indd 1
*Less than one calorie per 200mL
one calorie
*
27/03/12 3:32 PM
jamaicablue puzzles
Enjoy a winter afternoon with some puzzles on us. Sudoku’s not easy but try not to look at the solutions straight away!
suduku solutions 8 4 2 9 1 6 3 5 7
difficult 7 9 5 6 3 2 1 4 8
2 6 3 8 1 4 5 7 9
4 8 1 9 5 7 2 6 3
9 5 7 4 8 1 6 3 2
6 3 2 7 9 5 4 8 1
8 1 4 2 6 3 9 5 7
5 7 9 3 2 6 8 1 4
3 2 6 1 4 8 7 9 5
1 4 8 5 7 9 3 2 6
easy
difficult
3 5 7 8 4 2 1 6 9
Soduku error in Autumn 2012 issue It has come to our attention that there were errors in both Sudoku puzzles from last issue. Sincere apologies for any inconvenience. The ‘Easy’ Sudoku: - Should have a 4 instead of a 2 in the puzzle at Column 7, Row 9. - Should have an 8 instead of a 3 in the solution at Column 2, Row 3. The ‘Difficult’ Sudoku: - Should have an 8 instead of a 6 in the solution at Column 2, Row 9.
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9 6 9 3 8 1 5 4 3 7 5 1 8 9 3 7 2 4 9 5 1 2 9 8 6 5 3 8 9 7
9 1 6 3 5 7 2 8 4
3 8 4 2 3 8
2 8 4 5 7 3 6 9 1
7 2
7 3 5 1 6 9 4 2 8
1 6 2 4 7 3 8 8 8 5 1 9 2 1 5 6
You can’t repeat a number in any row column or box.
6 9 1 4 2 8 7 3 5
1 4 8
4 2 8 6 9 1 5 7 3
6 8 5 7 2 9
5 7 3 2 8 4 9 1 6
7 2 4 9 5 1 7 8 4 1 5 8 2 4 1 2 6 4 7 3 8 3
To solve this sudoku grid, every number from 1 through 9 must appear in each vertical column, horizontal row and each of the 9 3x3 box.
1 6 9 7 3 5 8 4 2
easy
Sudoku
29
jamaicablue nutrition
Our expert nutritionist breaks down the facts on sugar. Words: Sharon Natoli
What you need to know about
Sugar
S
ignificant debate exists around sugar, with some believing it is an evil substance to be totally avoided for good health and others believing that adding a little sweetness to your diet will do no harm. The truth, as usual, lies somewhere in-between. Sugar is a natural part of many foods – it has been consumed since life began. When eating a varied diet, it is virtually impossible to avoid sugar altogether. However, where your sugar comes from can make a big difference to your health.
Different Sources of Sugar Sugar is found in foods as either added sugars or natural sugars. Natural sugars are those naturally found in foods. These include fructose in fruit and lactose found in milk and yoghurt. Added sugars are added during processing or food preparation. These include sucrose (standard table sugar) but also other sugars such as glucose, fructose, syrups (corn, glucose, golden, malt, maple),
dextrose, maltose, treacle and xylose. When you eat sugar from natural sources such as fruit or milk, you are benefiting from consuming a significant number of other nutrients, including fibre, vitamin C, folate, potassium, calcium, protein and other nutrients essential for good health. In contrast, when you eat foods containing high amounts of added sugars, such as cakes, biscuits, donuts, lollies and desserts, you get very few additional nutrients and often more of the things you don’t want in your diet such as high amounts of saturated fats – the bad types that increase the risk of heart disease. For example, an average piece of fruit contains around 15g sugar and so do two chocolate coated biscuits. However, while the fruit provides vitamin C and fibre along with the sugar, the chocolate biscuits only provide additional saturated fat with very few other nutrients. So while two people could be eating the same amount of sugar in their diet, where their sugar is coming from will make a big differences to their overall health.
How do I know how much sugar is natural or added? It can be hard to know how much sugar in a food is added and how much naturally occurs because it is not split up this way in the nutrition information panel on a packaged food label. However, you can obtain an idea of whether a food is high in added sugars by looking at the ingredient list. For example if sugar, or types of sugars such as those listed above, are included at the beginning or near the beginning of the ingredient list then it’s likely the food will be high in added sugar.
How much sugar is too much?
Adding sugar to tea or coffee means you are adding 4grams of sugar for each teaspoon. This is about 4% of your daily intake. If you have 1-2 teaspoons a day of sugar in your hot drinks, this won’t pose a problem, however adding more than this means it may be a good idea to think about cutting down gradually, or trying sugar substitutes. The table below provides an idea of how much added sugar is in different types of foods.
How much sugar is ADDED? average total sugar (g/serve)
average added sugar (g/serve)
equivalent teaspoons of added sugar
1 cup high sugar breakfast cereals e.g. Cocoa Pops, Nutrigrain
8
8
2
1 cup no added sugar breakfast cereal eg rolled oats
0
0
0
food
150g tub no added sugar yoghurt
7
0
0
200g tub low fat fruit yoghurt
26
14
3.5 4
2 chocolate coated sweet biscuits
17
17
1 piece cake
29
29
7
1 plain scone
5
2
0.5 1.5
1 choc chip muesli bar
6
6
1 small apple pie
15
14
3
1 tblsp honey
23
23
5.5
1tblsp jam
18
18
4
1 row milk chocolate
15
12
3
4-6 pieces jelly confectionery
13
13
3
1 tblsp tomato sauce
7
7
1.5
1 tblsp chutney
10
10
2
250ml standard soft drink
27
27
6.5
250ml diet soft drink
0
0
0
250ml sports drink
18
18
4
250ml fruit drink (25% juice)
27
25
6
250ml cordial
23
19
4.5
Including sugar in moderation is fine as part of a balanced diet. Aim to get most of your sugars from natural sources, minimise added sugars where possible and enjoy sweets and desserts occasionally as part of the enjoyment of food.
Accredited Practising Dietitian and Director of Food & Nutrition Australia
Food & Nutrition Australia www.foodnut.com.au
www.jamaicablue.com.au
A moderate amount of added sugar can be included as part of a balanced diet however too much sugar can contribute to weight gain and dental problems. To maintain a low to moderate intake of added sugar, you can include up to approximately 45g of added sugar in an average diet of 8 700kJ/day and 90g total sugars. This is equivalent to approximately 11-12 teaspoons of added sugar and 22-23 teaspoons of total sugar. This may sound like a lot however some foods contain significant amounts of added sugars.
What about the teaspoon of sugar I add to my tea or coffee?
31
jamaicablue Recipes
Stay warm this winter with this delicious range of recipes
Tastes of Winter thai chicken soup
Potato Hash with Roasted Tomatoes and Mushrooms
Ingredients 3tbs red curry paste 800ml coconut milk 450ml chicken stock 1tbs fish sauce 2tbs sugar 250gm rice noodles 1 bunch Bok choy 4 shallots 1 packet bean sprouts 2 cups sliced cooked chicken breast 1 long red chili 1 bunch coriander Method
SERVES 4
Ingredients 500 gm potatoes 4 shallots 1/4 cup shaved parmesan 1/3 cup plain flour 1 egg 1/2 tsp salt
1/4 tsp pepper 4 cups baby spinach 4 Roma tomatoes 2 cups mushrooms 4 eggs 8 tbs tomato chutney
Method 1. Peel potatoes and cut into 3cm pieces. Place in a saucepan and cover with cold water. Bring to the boil and cook for 20 minutes or until tender. Drain well. 2. Thinly slice shallots. 3. Roughly mash drained potatoes with a fork, it should still be lumpy. 4. Add shallots, parmesan, egg, salt and pepper and gently mix together. 5. Shape into 4 equal portions, set aside in the fridge until needed. 6. Cut tomatoes in half season with salt and pepper and spray with olive oil. Cook in a preheated 170C oven for 20 minutes or until starting to soften. 7. Cut mushrooms into quarters and cook in a preheat fry pan with olive oil spray until golden brown. Remove from pan and cook baby spinach and wilt. 8. Bring a large griddle pan to medium-high heat with 2 tbs of olive oil. Cook potato cakes for 3 minutes each side or until golden brown. 9. In a large saucepan boil water and poach eggs for 3 minutes or until cooked to your liking. 10. Place a potato cake in the centre of each plate, top with wilted spinach and poached egg. Place roasted tomatoes and sautéed mushrooms on the side and serve with tomato chutney.
1. Combine coconut milk, chicken stock, fish sauce, curry paste and sugar in a large saucepan and bring to the boil. Turn down heat and simmer for 5 minutes. Add noodles and continue to simmer for a further 5 minutes. 2. Finely slice bok choy, shallots and chilli. Wash bean sprouts very well under cold running water. 3. Add Bok choy, shallots and chicken and heat for a further 1 minute or until hot. 4. Pour soup into show bowl and garnish with bean shoots, coriander and chili.
SERVES 4
Kids Healthy Spaghetti Bolognese Vegetarian Cannelloni Lite Blue
Ingredients 500gm lean beef mince 150gm onion 10gm garlic 100gm capsicum (red or green) 200gm mushroom 150gm baby spinach 100gm tomato paste 700gm tomato pasta sauce 125ml water 10gm basil leaves chopped 500gm spaghetti Method
SERVES 6
Ingredients 800gm pumpkin 200gm mushroom 2 cloves garlic 100gm char grilled capsicum 100gm baby spinach 400gm eggplant 700gm tomato pasta sauce
10gm basil leaves chopped 125ml water 250gm low fat cottage cheese 50gm shaved parmesan 6 fresh lasagne sheets 1/2 tsp salt 1/4 tsp pepper Additional salt for eggplant
SERVES 6
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Method 1. Preheat oven to 170C. Peel and cut pumpkin into 3cm pieces. Spray with canola oil and roast in preheated oven for 30 minutes or until tender. 2. Cut eggplant into 3cm pieces and cover with salt. Leave in a colander to drain for 20 minutes. Rinse well and pat dry with paper towel. Spray eggplant with canola oil and roast in oven for 20 minutes or until tender. 3. Slice mushrooms thinly, heat medium sized fry pan and spray with oil, cook until golden brown. Drain char grilled capsicum on paper towel and slice into thin strips. 4. Cook spinach covered in the microwave and squeeze out excess water before chopping roughly. 5. In a bowl whisk together pasta sauce, water and basil until smooth. Spread ½ cup over the base of a large baking tray. 6. Combine pumpkin, eggplant, capsicum, baby spinach, basil, salt, pepper and cottage cheese in a bowl and mix well. 7. Cut lasagne sheets in half width ways. Divide vegetable mix into 12 and spread evenly along the edge of a sheet of lasagne and roll. Repeat with remaining mix and sheets to make 12 cannelloni. 8. Place cannelloni into the baking tray and cover with remaining sauce. Scatter parmesan over the top and cover tightly with foil. Bake for 20 minutes, remove foil and bake for a further 10 minutes. 9. Serve with salad or green vegetables.
1. Finely chop mushrooms, onion and capsicum, or chop in food processer for 30 seconds. 2. Spray a large fry pan with canola oil and gently sautee onion, mushrooms and garlic until softened. Add mince and cook for 5 minutes or until browned. Add tomato paste and cook for 2 minutes before adding remaining ingredients and simmering for 30 minutes. 3. Bring a large pot of water to the boil and cook spaghetti according to packet directions. Serve with Bolognese sauce and salad.
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