Jamaica Blue Escape Spring 2012

JamaicaBlue Sharon Natoli uncovers the truth about carbs

Take a look at our region’s best spring flower shows

, n o o M i d ’a l o i D di brighter ih shine overb)

(Jamaican Pr

Get your garden ready for spring

)

2012 ISSUE NUMBER

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kl olicde Thyem n er TranslatioEv es. in sh it er bright e wiser. der folks ar Meaning Ol .

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© 2012 The Coca-Cola Company. ‘Goulburn Valley’ and ‘Goulburn Valley Quencher’ are trade marks of The Coca-Cola Company.

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jamaicablue CONTENTS issue 25 spring 2012

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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

06 Cover We celebrate 20 years of Jamaica Blue 10 Travel Visit the home of our latest café, Singapore 12 Travel Australia and New Zealand’s best flower shows 15 Lifestyle Planting for spring 18 Lifestyle Get a mortgage makeover 20 Travel This issue’s ex-pat tale takes us all the way to Munich, Germany 24 Fashion & Beauty Stylish spring dresses and accessories

Nutrition & Fitness

Jamaica Blue

22 Fitness Here comes the sun 30 Nutrition With Sharon Natoli: Carbohydrates 32 Food Delicious spring recipes

04 Jamaica Blue Spotlight stores 34 Store locations

18 10

Art Director Natalie Delarey Nutrition Specialist Sharon Natoli

Regulars 29 Puzzles Can you conquer sudoku?

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Fashion Editor Natalie Downs Contributors John Burfitt, Sarah Megginson, Robyn Fitzgerald, Jessica Grubb

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

JamaicaBlue

Take a look at our region’s best spring flower shows

n, Di ol’a di Moo di brighter ih shine

(Jamaican Proverb)

Get your garden ready for spring

)

older the moon, n Themickle TranslatioEvery shines. brighter it folks are wiser.

Meaning Older

2012 ISSUE NUMBER

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Welcome Welcome to the spring edition of Jamaica Blue Escape. Spring is a time for rebirth and renewal, so in this issue we take you to Australia and New Zealand’s best flower shows, offer some motivational tips and help you plan your spring garden.

Speaking of new beginnings, this season we also visit the home of our latest café, Singapore!

With Singapore added to our growing list of locations, our award-winning Jamaica Blue coffee is now available in five countries, including Australia, New Zealand, China and the UAE. Enjoy the latest fashion, cook up our delicious new recipes or sit back and relax with a puzzle.

All this and more is inside. What are you waiting for?

The Jamaica Blue Team

www.jamaicablue.com.au

Sharon Natoli uncovers the truth about carbs

32

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7/23/2012 9:09:49 AM

jamaicablue spotlight stores

By Sarah Megginson

painting mount druitt

Read!

A

lways keen to get behind a good cause, the team at Jamaica Blue Mt Druitt were only too happy to participate when a local program aiming at encouraging little ones to read came to town.

‘Paint the Town REaD’ was launched 15 years ago in Parkes, NSW by former school principal and teacher Rhonda Brain, who recognised that too many children were entering kindergarten with delayed language development.

“There’s a plethora of research now on the brain’s need for stimulus for language development, from birth right up to age five,” Rhonda says.

“It’s the ‘from birth’ part that’s news to me. I’m very aware that early environment shapes our attitudes and sets patterns for the rest of our life, but I wasn’t aware of how important it is right from birth.”

That knowledge planted the seed for a community literacy support program that encourages the development of early literacy skills in young children. It launched in Parkes over a decade and half ago and last year, the event expanded and came to the Western suburbs of Sydney with ‘Paint Mt Druitt REaD’.

The event, held with the support of Westfield Mt Druitt, Mission Australia and the Blacktown Council, took place in the playground in front of the Jamaica Blue café at Westfield Mt Druitt. To celebrate and encourage parents to get involved, Jamaica Blue café served food and drinks to the parents and offered special discount vouchers to attendees.

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Jamaica Blue Mount Druitt Westfield Mt Druitt, Mt Druitt, 2770 (02) 9625 7072

Waterford Plaza

Jamaica Blue stands out from the pack

Jamaica Blue cafés are committed to delivering top-quality meals and delicious coffee in a comfortable yet modern environment, and earlier this year that commitment was rewarded when Jamaica Blue Waterford Plaza, WA celebrated a win for its stylish interior fitout.

i jamaicablueescape Spring 2012

nterior designer Sarah Daniel from The Foodco Group, partnered with ONE Group to bring to life the winning Jamaica Blue café with distressed

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timbers, faux brickwork and a neutral colour scheme, creating a calm and comfortable atmosphere. ONE Group were responsible for the build, installation and total project management of the program.

For their efforts, ONE Group was crowned the winner of the highly coveted Best Interior Fitout Award (Food/ Restaurant, up to $250,000) by the Australian Shop and Office Fitting Industry Association (ASOFIA).

To ensure a perfect finish, ONE Group put together the whole store in their state–ofthe-art factory in Wangara, WA – an element in their process that Robert Cavallo, National Design Manager of The Foodco Group, feels

contributed to the win.

“The Foodco Group is very excited to have the new Jamaica Blue concept at Waterford Plaza,” he says.

“This fresh new concept has been wellreceived across the country and abroad with many new shops scheduled to open in 2012.

The new store provides an escape-haven for our customers from their everyday busy lives, with a relaxed atmosphere combined with great coffee and fabulous food.”

Adds ONE Group Project Manager, Alan Liddel, “Winning this award for this job is a great moment for our team. It is proof that our processes and procedures that we have worked hard to perfect are what create successful relationships with our clients.”

Jamaica Blue Waterford Plaza Waterford Plaza Shopping Centre Karawara, 6152(08) 9450 3980

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Nowra

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Frankston F

Jamaica Blue Frankston Kiosk K026 Bayside Shopping Centre 28 Beach Street Frankston, 3199

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The proud Franks ton team and their beautif ul store

ive us an opportunity to get all dressed up, and we’re on board. Tell us it’s for charity and we’re guaranteed to go overboard!

Such was the case in June this year, when Fairfax Media’s South Coast Register fundraised for The McGrath Foundation, while also celebrating the launch of their new female-oriented social networking site, ConnectPink, at Stockland Nowra.

Held on June 15, 2012, the launch of ConnectPink – billed as “a social media site for women who want something a little smarter and more sophisticated” – brought together all of the retailers at Stockland Nowra, including Jamaica Blue café.

All stores in the centre were offered three opportunities to participate, and in keeping with our community spirit, Jamaica Blue opted in to all of them: • Dress up your store and staff in pink theme – check!

• Offer ConnectPink spot specials or hot discounted coffee - check!

• Cupcake donations, for raising funds to McGrath Foundation – Jamaica Blue café Nowra baked cupcakes fresh in store and donated them to the cause - check!

Jamaica Blue was thrilled to get into the spirit of the event to raise awareness and funds for breast cancer. In fact, they were so enthusiastic in dressing up the store and staff in pink, that they won the prize for making the “most memorable contribution” to the ConnectPink cause on the day!

The South Coast Register offered a free fullpage advertisement to the retailer who was deemed the most committed to the cause.

They were looking for a store that was loud, proud and very pink, and Jamaica Blue café was only too happy to oblige.

As well as offering discounted coffee and providing cupcakes to the fundraising efforts, the café also took donations and contributed all tips earned on the day to the McGrath Foundation in its campaign to provide breast care nurses to rural and remote areas of Australia. Well done Jamaica Blue Nowra, we couldn’t be more proud!

Jamaica Blue Nowra Stockland Nowra Nowra, 2541 (02) 4422 0022

www.jamaicablue.com.au

ollow the coastline for around 40km south of Melbourne’s CBD and you’ll land in the relaxed seaside town of Frankston. Pop into the region’s most popular shopping destination, Bayside Shopping Centre, and you’ll find over 250 retailers, along with a steaming cup of coffee and a delicious snack at Jamaica Blue Frankston.

Owned and operated by Yue (Ace) and Moon Qiu, the café is new to the region, having opened its doors on June 25 this year. Jamaica Blue Frankston franchisees Ace and Moon are a husband and wife team and they’re committed to delivering top service and high quality meals to locals and visitors alike.

Ace decided that Jamaica Blue was a great brand and he is enjoying making his customers happy by serving them great coffee and tasty food. Meanwhile, Moon loved the freedom of being her own boss and enjoys learning about the culture of Australian food. Stop by and say hi next time you’re in the area!

Jamaica Blue Sto ckland Nowra goes pink for the McGrath Foundati on

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7/23/2012 8:40:54 AM

jamaicablue 20 year anniversary

By Sarah Megginson

then

now

jamaicablueescape Spring 2012

Celebrating 20 years of O Donald and Joanne Manton were the first café owners in the history of Jamaica Blue, having set up shop in Miranda, NSW in October 1992. Twenty years, five countries and almost 100 storefronts later, the Jamaica Blue brand has never been stronger.

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nly a few years ago, in 2009, Jamaica Blue took the exciting step of expanding into Dubai. The brand has gone from strength to strength since first launching as an espresso bar two decades ago, with new cafés popping up every year, all over the world.

But to look at what we’ve achieved, we first have to go back. In Jamaica, there is a saying: “Wan wan coco ful baskit”. Loosely translated, it means “one one coco, full basket”. It simply means that if you slow down, stop rushing and take your time, you will achieve your goal.

At Jamaica Blue, we couldn’t agree more.

We believe that everybody should take a little time out of their day to recharge, relax and reflect; to stop for a while and simply enjoy the moment.

It’s this simple philosophy that kicked off the Jamaica Blue journey in Australia in 1992, when we brought our distinctive style of Caribbean cool to Miranda, NSW. If you’d told Donald Manton back then that the new coffee shop he was preparing to

open would be the first of more than 90 stores around the globe, he may not have believed you.

“We owned the very first Jamaica Blue café anywhere in the world after Bob Nelson, one of the directors of the Foodco Group, saw a niche market in Australia for an espresso bar,” Donald explains.

“Our location was the pilot store at Miranda. I was in the corporate world at the time and my wife and I were looking for a small business to open. We looked at many different options, like Wendy’s and Granny Mays, but nothing jumped out at us.”

After grabbing a coffee at the original Muffin Break café in Coolangatta on the Gold Coast, they made some enquiries with Foodco about opening a Muffin Break franchise. There were no Muffin Break opportunities going but they soon discovered that Foodco was preparing to open a brand new Jamaica Blue café, and the franchise was available.

“It was something totally different to

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JamaicaBlue

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www.jamaicablue.com.au

what anyone else had done before, which is what really attracted us to it in the first place. No-one had done this type of cafe in the suburbs before and people really responded to it – they used to travel to our store, they’d seek us out. Shopping centre managers would visit us and want to have one of our cafés in their centre because it really had this wow factor,” Donald says.

“It was really about engaging people and business and it was a unique concept. The café had beautiful granite benches and wrought iron details, and people would sit around the bench and drink coffee.

It was designed as an espresso bar originally and it became a real magnet – people treated it as a destination. It was quite special.”

Fast forward two decades and although the décor and furnishings may have changed, the central philosophy of engaging with customers, offering top-notch service and delivering tasty, highquality food and drinks remains the same to this day.

As for Donald and Joanne, they held onto their Jamaica Blue café for 10 years before taking a short break; they have since returned to Foodco with a Muffin Break franchise in Erina Fair on the Central Coast.

“Jamaica Blue was our first small business and it was a fun small business – it wasn’t too complicated, as back then we just did coffee and cakes,” Donald says.

“We’re still a part of the Foodco chain and that means we do those little things, like paying attention to customer service, better than everyone else, to be successful.”

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7/19/2012 10:13:51 PM

jamaicablue 20 year anniversary 20 year Timeline

jamaicablueescape Spring 2012

1992 - The very first Jamaica Blue café opens in Miranda, NSW on October 1.

1993 - Queensland celebrates the opening of our second Jamaica Blue café with a new location in Carindale on June 1.

1993 - Our next stop on the Jamaica Blue journey is Victoria. Six months after opening our first café in NSW, our third location – and the first Jamaica Blue in Victoria! – opens its doors in Frankston on December 13.

1995 - We expand into our nation’s capital city with the launch of our Belconnen site on November 11.

1995 - Store count: 11 outlets in Australia and counting.

1998 - Six years after launching, we expand internationally! Our New Zealand fans instantly love the laid-back atmosphere and great-tasting coffee from our first Jamaica Blue café in NZ; we began trading in Porirua on December 1.

1999 - Our NZ presence expands with the November 15 opening of our café in Riccarton.

2000 - What a Christmas treat! Our Western Australian fans finally get to enjoy our fine coffees, delicious meals and tasty snacks with our very first WA café, in Whitford, from December 1.

2000 - Store count: 38 outlets in Australia and counting.

2001 - Two years after launching our first NZ café (almost to the day!) another store opens at Manukau on November 14.

2001 - Our Signature Blend™, consisting of 100% Arabica beans sourced from five of the world’s most renowned coffee regions, is introduced for sale in April 2001.

2001 - Casuarina becomes the location of our very first NT store, which trades from April 2.

2004 - We are thrilled to be named the National Retail Association Winner, Franchisor of the Year Hospitality!

2004 - On June 7, the first Jamaica Blue SA café opens for business.

2005 - Jamaica Blue expands into China! Our debut café in China opens on August 17. Jamaica Blue China Urumuqi (Chevalier) opens a few months later on December 14 and is still proudly serving customers today.

2005 - New café opens in NZ at Queensgate, on August 11.

2006 - We introduce our Wallenford Estate® Jamaica Blue Mountain® Coffee in February 2006. This singleorigin coffee is found only in the Blue Mountain range of Jamaica and has been grown for more than two centuries. Incredibly rare and prized by coffee experts, a cup of Wallenford Estate® is a luxurious escape.

2006 - Lite Blue™ menu, designed to deliver all of the flavour and indulgence with none of the guilt, launches. All Lite Blue™ main meal items contain less than 6g of saturated fat and have less than 2100 kilojoules per serve.

2006 - Jamaica Blue Escape magazine launches; our custom published magazine is distributed quarterly to Jamaica Blue cafés across the globe.

2007 to 2010 - We stage the Jamaica Blue Pink Fun Run 2008 - We celebrate our new Organic Fair Trade coffee range, which is kind to the environment by relying on natural planting methods. We introduced an Organic Fair Trade blend because farmers get a better deal through Fairtrade Certified guarantees, ensuring the coffee has been produced and traded under fair conditions.

2009 - Our fine coffee and fresh menu proved an instant hit once again, as Halloween marks the opening of the first cafe in Dubai at Ibn Battuta Mall 2010 - Our new range of three luxury coffees is made available to discerning coffee connoisseurs to enjoy that special coffee moment whenever they like. Available in both ground and whole bean varieties, our take-home packs available are: Les Differences™ Blend- French Style; Crem D’oro™ Blend - Italian Style; Amar La Vida™ Blend- Colombian Style.

2011 - Launched Facebook page, now with 33,000+ fans and counting.

2011 - Jamaica Blue café services travellers with the opening of the Auckland Airport café on November 12 2011 - Our Signature Blend ™ wins a Golden Bean! On December 22, our premium coffee blend – made from 100% Arabica beans, expertly blended and roasted to perfection – wins a Gold medal in the prestigious CSR Golden Bean awards. Known as the ‘Coffee Oscars,’ the CSR Golden Bean competition is the largest coffee roasting event in the Southern Hemisphere.

2012 - Jamaica Blue turns 20, with almost 100 stores!

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ght iron The original wrou ainly cert re we es ish fin g... in tch ca eey

...not to mention our colourful ‘90s uniforms!

a Even 20 years ago, Jamaic ng azi am an had Blue r. variety of coffees on offe

Our crockery has certainly changed a lot sinve 1992.

7/23/2012 8:43:10 AM

jamaicablue spotlight store travel

By Robyn Fitzgerald

Singapore City of Singapo re

jamaicablueescape Spring 2012

When you hear that Singapore is rule-driven and huge on cleanliness to the extent that even chewing gum is illegal, it can seem a bit obsessive!

However, the result is that Singapore really is Asia’s most beautiful city. Despite the intense humidity the air is fresh and the streets are clean. Everywhere you look there are flowering plants and gardens, the urban planning is remarkable and the architecture is stunning.

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S

ingapore’s recently completed Marina Bay Sands Hotel dominates the skyline with its three soaring towers crowned by the gravity defying ship-shaped Skypark, which appears to float across the top. From 200 metres in the air the sweeping views are breathtaking, showcasing the Marina Bay and city skyline on one side and the Straits of Singapore on the other. Out to sea there are literally hundreds of ships awaiting their

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Botannical Garden Orchids

next consignments. Hotel guests can swim in the magnificent infinity edge pool and feel that they truly are on top of the world.

There are dazzling sound and light shows each evening on the water’s edge in front of the adjacent Marina Bay Sands shopping mall. The adjacent lotus-inspired ArtScience Museum is also well worth a visit, with its unique architecture, interesting exhibits and surrounding lilyponds.

On the other side of Marina Bay the 8.6 metre Merlion statue stands proudly as a symbol of Singapore. The Merlion is a mythical creature with the head of a lion and the body of a fish. From here you can

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Singapore’s Botannical Gardens are a steamy paradise of greenery and colour.

Since the 1920s the gardens have been breeding hybridized orchids and the Orchid Garden includes the largest and most spectacular display of orchids in the world.

Rather than the ubiquitous hothouse these gardens include a coolhouse which provides welcome relief from the heat outside and a further stunning display of orchids and high elevation tropical plants. Another unique feature of the gardens is the display of several hundred species of ginger and the many varieties of vibrant heliconias with their exotic and beautiful dangling flowers.

Jamaica Blue Café Singapore 1 Raffles Place #01-62 Singapore 048616

Another essential Singapore experience is a visit to the Night Zoo where you can take a tram or wander in the evening amongst an amazing array of birds and animals with minimal noise and lighting. A highlight is the leopard walk where you experience leopards, lions and hyenas lurking as well as a Malayan tiger on the prowl. There are weird varieties of pigs and tapirs that seem to bridge the evolutionary gap between pigs, hippos, rhinos and elephants.

Singapore’s essential culinary experiences should include sampling its famous chicken rice and chilli crab. This traditional dish contains gently poached chicken with rice, served with fresh ginger, chilli and kecap manis sauces. Crabs of all sizes, sourced

Marina Bay Sands

www.jamaicablue.com.au

Merlion , Marin a Bay

take a tour on a “bumboat”, originally used to ferry cargo, on a cruise up the Singapore River to learn the story of Singapore’s rise from a humble fishing village to a major trading port.

from all over Asia, are cooked in a viscous hot spicy sauce and served with buns. Other highlights in Singapore include a trip to little India for an authentic curry dinner, visits to the National Museum and the Asian Civilisations Museum and of course a trip to the famous Raffles Hotel to indulge in their signature cocktail the “Singapore Sling”.

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7/23/2012 8:46:37 AM

jamaicablue flower shows The colours of spring are bursting out in a range of new season flower shows. By John Burfitt

Beauty in bloom

The old adage claims, “You say it best when you say it with flowers.”

This must mean, then, that there is plenty being said and wisdom to learn at the best flower shows being presented this spring.

jamaicablueescape Spring 2012

FLORIADE

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CANBERRA, ACT (September 15 – October 14) “People come to see Floriade for a range of reasons,” says Andrew Foster, the head gardener of Floriade, the biggest flower show in the Southern Hemisphere.

“Some people want to listen to the talks about pruning and others want to see demonstrations about plantings. Other people come for the range of talks.

“But most of all, I think everyone comes to spend time in a beautiful park with a pretty amazing collection of floral displays.”

Canberra’s Commonwealth Park is transformed into a sea of colour as more than a million flowers bloom on cue for Floriade. This year’s theme is Style & Design.

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Over the four distinctive weeks of the festival, different topics and themes are presented. Week One – Spring Palettes is a welcome to spring with colour and inspiration. Week Two – Fashion & Design takes the spotlight with runway shows, style workshops and innovative displays. Week Three – His & Hers DIY is an inspiration fest of ideas to transform the home into an indoor and outdoor oasis. Week Four – Home Grown Living is an ode to all things natural, from tips for sustainable living to celebrating home grown produce.

Foster says Floriade, which this year marks its 25th anniversary and attracts half a

million visitors every year, sprawls over 8814 square metres of garden beds filled with 78 varieties of tulips and many other flower varieties.

“We start planning 18 months out and we begin marking out the designs in February,” Foster says. “By May, over a million bulbs have been planted.

“Some people like the hyacinths and jonquils. Others love the tulips, which peak towards the middle. But a younger crowd has come in for the NightFest, when all the displays are lit up at nighttime. I tell people to see it during the day and then come back for NightFest too – it is a great experience.” www.floriadeaustralia.com

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TULIP TIME BOWRAL, NSW (Every spring) The Southern Highlands of NSW come alive in a blaze of colour with Tulip Time, which this year marks its 52nd year.

Tulip Time is now the region’s largest annual event.

The centerpiece is Bowral’s Corbett Gardens, which is mass-planted with over 100,000 tulips and 25,000 annuals, with an additional impact made by the 40,000 tulips planted in Winifred West Park in Mittagong and at Moss Vale’s Leighton Gardens.

Some of the best private gardens of the region are also open for inspection. The Southern Highlands’ cool climate guarantees brilliant floral displays of colour and scents from the likes of the daffodils, bluebells and peonies.

Many of the grand old gardens are well over a century old, established by Sydneysiders who came to their country estates. These magnificent gardens are now a legacy of the region’s heritage. www.southern-highlands.com.au

BALLARAT IN BLOOM

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www.jamaicablue.com.au

BALLARAT, VICTORIA (November 4 & 5) Beautiful Ballarat in rural Victoria gets in on the flower festival act for the fifth year with the Ballarat Open Gardens Weekend, as part of the new show, Ballarat in Bloom.

Gardening enthusiasts, flower fiends and horticultural hounds are in for a good time with the selection of the region’s most beautiful private and public gardens.

Private gardens from the stunning Ballarat region will open their gates, showcasing all the best of their spring glory through a range of shows, events and lunches. Ballarat is an easy two-hour drive from downtown Melbourne. www.ballaratopengardens.com.au

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jamaicablue flower shows

LEURA GARDENS FESTIVAL

jamaicablueescape Spring 2012

LEURA, NSW (September 29 – October 7) About a dozen of the Blue Mountain’s most magnificent gardens will open their gates during the Leura Gardens Festival, including the grand and sprawling National Trust property ‘Everglades’.

Apart from Everglades, the gardens featured in the Festival are all privately owned properties and have been painstakingly cared for by their owners. The week-long event is a highlight of the Blue Mountains annual calendar.

Visitors have the opportunity to not only see a wide cross-section of the very best gardens of the region but also to chat with the garden owners, many of whom are present in their gardens during the days of the Festival. www.leuragardensfestival.com

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RENMARK ROSE FESTIVAL

ROYAL AGRICULTURAL & HORTICULTURAL SHOW

RENMARK, SOUTH AUSTRALIA (October 19 – 28) Situated three hours from Adelaide on the Murray River, Renmark hosts one of South Australia’s most prized floral events, the Renmark Rose Festival. The popular event started in 1995 and has continued each spring when the roses and gardens of Renmark are at their best.

The highlight of the festival is a display of flower arrangements featuring the rose. Song Titles is the theme of this year’s festival, which hosts the main displays at the Town Institute in the Jarrett Memorial Gardens.

Renmark is also the home of Ruston’s Rose Garden, Australia’s largest rose collection and home of the National Rose Collection. Over 10 hectares are planted and devoted entirely to the beauty of roses and ornamentals. www.renmarkroses.com

NORFOLK ISLAND (October 8 - 15) Spring is the thing on Norfolk Island with the Royal Agricultural and Horticultural Show showing off the best of the subtropical Pacific island.

The annual show is one of the main events of the island, and the flower displays present the best of the island’s gardens.

Norfolk has a unique beauty, with its majestic pines and almost one third of the island devoted to National Parks and Reserves.

This year, gardening guru and presenter Adam Woodhams will be hosting a sevenday tour through the island.

“The island presents so many wonderful and truly memorable opportunities so close to home,” Woodhams says. “The tour really has something for every taste; fabulous gardens, the natural environment, history and heritage not to mention the wonderful local food.” www.norfolkisland.com.au www.travelcentre.nf

HUNTER’S GARDEN FESTIVAL MARLBOROUGH, NZ (November 8 – 11) Hunter’s Garden Marlborough shows off some of New Zealand’s floral best in the Top of the South Island Spring Garden Festival.

This year is the 19th festival and the collection will showcase a dozen new

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gardens including Christmas Homes, East Coast Gardens, Heritage Homes, Sounds Experience, Country Splendour, Escorted Native Workshop, Modern Home Garden and Town Garden.

Specially tailored full-day and half-day garden tours will be offered, encompassing

everything from compact designer gardens in the heart of the town to country estates.

The festival culminates with the Sunday Garden Fête held in the picturesque Seymour Square. www.gardenmarlborough.com

7/19/2012 11:57:28 PM

jamaicablue planting for spring With spring in full swing, it’s time to ensure your garden is making the most of the new season. By Jessicca Grubb

Spring

clean the garden

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preparation When it comes to knowing what to plant and when to plant, the rules about gardening can be confusing. But Pat White, Nursery Manager at Australian Native Landscapes, says that preparation is the first and most important step in the gardening process.

For best results, White says to start with the basics. “Prepare soils with an organic soil or garden mix and prepare the ground as early as possible so that you can start planting and tending to lawns during spring,” White says.

“During this process, it’s also essential to remove any tired or unwanted winter annuals and old vegetables in the garden.”

Another useful tip is to use a slow-release fertiliser over the entire area. This will be deeply absorbed into the soil when it rains, encouraging vigorous growth and flowering.

While it’s not always necessary to put a layer of compost or composted manure on gardens, spring is a fine time to apply amendments and enrich the soil if it hasn’t been tended to recently.

A great way to tell if the soil has been neglected for too long is by its colour. If the soil is black and easy to till, it’s ready for planting. But if the soil is a pale tan colour and quite hard, add a generous amount of manure and compost and mix it well into the soil.

www.jamaicablue.com.au

Whether you’re a beginner growing the first seed or an avid gardener mastering produce, spring is a great time to start a vegetable garden, renovate your lawn or spruce up neglected areas in the backyard.

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jamaicablue planting for spring

jamaicablueescape Spring 2012

planting

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When it comes to planting during spring, the options are endless. “Gardeners should plant new season tomatoes, cucumber, chilli, capsicum and strawberries,” Pat White suggests.

Other vegetables and herbs that flourish during spring include snow peas, lettuce, basil, rocket and parsley.

Before planting, it is important to consider the space a plant or vegetable needs to grow. Be sure to check the plant labels to ensure adequate space is left for plants to grow to their full potential.

If you are planting in pots or containers, ensure the size is substantial enough to hold the produce - herbs such as basil and parsley are two options that work well in these environments.

“A huge range of plants, including vegetables, flowers and fruit trees will grow happily in containers if they receive enough sunlight and sufficient water,” Fran Jackson, Manager of the Royal Botanic Gardens, Sydney, says.

Peppers, eggplants, and tomatoes are some options that do well in plastic containers with plastic covers, and can even be kept indoors. Place them in windows with bright light, but nothing so intense that it bakes them. This is a great project to do with kids because they can see the seeds germinate.

It’s also important to avoid overcrowding by minimising the number of seeds planted in the same space.

To add some colour to the garden, spring annuals can be planted to give the space a quick lift. Bring the garden to life with pots of Cineraria, Pansy, Polyanthus, or flowering bulbs such as Daffodils and Tulips.

It’s a good idea to plan ahead for flowers later in the year. Buy punnets of late spring and summer flowers including Petunia and Phlox. Seedlings can also be planted in garden beds or large pots for strategic bursts of colour.

Once all the planting is complete, the next step in the gardening process involves mulching, and White says spring is the time to do it.

“Beat the heat of summer and take advantage of the cool and moist soil,” White says.

Mulch forms a layer on top of the soil and reduces water from evaporating in the sun and wind. It also helps to insulate the soil, preventing roots from overheating and needing extra water.

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Organic mulch is also useful as it can hold some moisture itself and slowly release this into the soil. This type of mulch, which is much like bark, will eventually break down and act as compost to the garden.

Pruning Expert Fran Jackson suggests there are a few golden rules of pruning to encourage new growth.

“Remove dead, diseased and old unproductive wood, remove crossing and rubbing branches, and remove any green shoots from the under stock,” says Jackson.

Plants such as Butterfly Bush, Rose of Sharon, and roses are all ready to be pruned in spring. It’s also important to prune flowering plants after they flower,

along with any deadwood or winterdamaged limbs from shrubs and trees.

“Old and untidy clumps of Alpinias can be cut back to ground level – but remember they only produce flowers on the second year’s growth – so don’t do this every year or you won’t get any flowers!” Jackson says.

Clip back any wayward shrubs that are fast growing, and make way for spring growth by removing old canes or stakes from grasses and perennials. To keep shrubs, perennials and annuals in bloom over the months ahead, remove spent flowers regularly.

Preserving For the best maintenance, it is important to water the garden once or twice a week.

7/19/2012 11:50:59 PM

Top five gardening apps • Botany Buddy Information on over 1,500 plant species.

• Garden Plan Pro Allows you to draw up to-scale plans for your garden.

• Pocket Garden Ideal for identifying vegetables in your garden.

• FlowerPedia The Wikipedia for plants.

• GardenTracker Tracks each plant’s progress including days since watered.

The most important thing to remember is to have fun with your garden

Concentrate on watering deep with soakings, as roots go deep and are less vulnerable to heat than in summer.

Jackson advises, “keep on top of the weeds, and introduce ‘good bugs’ into the garden instead of spraying insecticides.

“Beneficial insects can be purchased by mail order from a range of Australian suppliers.”

Feeding the garden is also vital. “Use a complete fertiliser every three-to-four weeks during spring,” White says. Also apply a solution of Seasol or Maxicrop to the soil to encourage sustained plant health.

The most important thing to remember is to have fun with your garden. Don’t be afraid to experiment, and always consider the impact of plants on the environment.

Spring Gardening Checklist

www.jamaicablue.com.au

• Prepare by weeding and fertilising.

• Renew mulches on garden beds.

• Repot potted plants that are root bound .

• Watch for pests on new growth such as aphids and snails.

• Divide herbaceous clumping plants as new growth resumes.

• Plant herbs.

• Prune to encourage new growth .

• Maintain your garden by watering, feeding and weeding.

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7/19/2012 11:52:30 PM

jamaicablue morTgage make-over

By John Burfitt

It’s never too late to find a better mortgage deal – even long after you have signed the deal. Some online homework and a simple conversation with your bank could result in you saving thousands of dollars.

Make-Over jamaicablueescape Autumn 2012

MORTGAGE

C

onsidering that buying a home is the most expensive purchase most people will ever make, the casual way some people approach the life of their mortgage never fails to surprise Sydney broker Lyndal Staff.

“Many people when they get a home loan don’t think about it again, apart from making sure they are on time with all the repayments,” Staff says.

“If people were as proactive about the state of their mortgages as they are on the prices of groceries and petrol, they would notice a big change. The difference is, with groceries they might be saving $20 here and there, but with their home loan, they could be saving thousands of dollars a year.”

With online banking and the range of lenders in the marketplace alongside the big banks, there has never been a better time to give your mortgage a health check.

In the time since the mortgage deal was signed, fees could have changed, new products could have been offered and more competitive rates may have become available, all of which could add up to saving thousands on repayments.

Staff says with so many changes taking place in the banking marketplace, it is essential mortgageholders speak regularly to their brokers and bank managers to check on the health of the mortgage.

“It is like any good relationship – you need to be talking to each other to find out what is going on, what is on offer and if there is a better way to be doing business,” Staff says. “And the lenders are keen to hold onto their clients and will do their best to keep them on side.

“So you need to be having ongoing discussions to know what is available and what might apply to your loan, which could make a huge difference on your bank statement.”

The difference of even one per cent in the interest rate from one lender to another could make a $3000 difference in repayments over one year. “Add that up over the first five years, and that makes a difference of $15,000,” Kirsty Lamont, from online mortgage comparison website www.mozo.com.au, says.

“People need to go online and compare what rates are available. Over 80 per cent of Australians are with one of the four big banks, but right now there are 80 other home loans in the Mozo database that offer a better deal than those banks

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do. There are genuine savings out there if you are prepared to do the homework.”

Sites like Mozo actually make it easy with a Health Check function, in which you enter the details of your own loan, and the site then finds a range of other loans currently available, and highlights the dramatic savings between the lenders and the packages.

“To get a better deal, you have to find a better mortgage rate,” Lamont says. “Checking on the fees you are paying might make a difference of a few hundred dollars, while the difference in interest rates can be a difference of thousands of dollars.”

Rather than consider the hassle of switching lenders, Staff suggests instead first presenting the dilemma to your broker or bank.

“Ask them to come up with ideas – they are the experts and if they value your business, they will do their best to help you out,” she says.

“It can depend on your loan structure. If you have a fixed agreement, you really are stuck, as there are usually large exit costs. But with variable, they certainly should look at it. The broker can then walk you through all the details to ensure that what you are comparing is actually all equal and comparable.”

Lamont believes the borrower has the right to ask for the best deal on the market.

“If your lender is giving you a bad rate and you have found a number of other banks with a better deal, the first thing you should do is call up your manager and ask them to give you a better rate,” she says.

“Be confident and negotiate with them from the homework you have done.

“If they still won’t negotiate, then it is time to go elsewhere.

Sometimes, if you even do have to pay an exit fee to get out of it, you can recoup that cost within all the other savings you can make within the first six months. So don’t always avoid an exit fee – check the sums and see if it works.”

A mortgage health check should also go way beyond just checking interest rates and fees, adds Richard Porter, the Commonwealth Bank’s Regional General Manager (Melbourne).

“Explore opportunities to repay your home loan sooner, such as checking the repayment cycle, fixed versus variable rate options and ensure you’re not paying for features you’re not likely to use,” he says.

“For example, on the average home loan over 30 years, changing the repayment cycle from monthly to fortnightly could reduce the term of the loan by seven years and potentially save the client $87,000.”

LYNDAL’S ESSENTIAL QUESTIONS FOR YOUR BROKER AND MANAGER

Do I have the right home loan structure?

Is my rate competitive? l Would my lender consider reducing my rate to stay with them? l Am I paying fees that can be reduced or avoided? l If my circumstances change, how will my lender handle that? l Are there any additional features or benefits within my loan that I can use? l l

www.jamaicablue.com.au

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7/19/2012 11:46:15 PM

jamaicablue ex-pat tales

By John Burfitt

24Hours in

Munich

The Oktoberfest City

Aussie Ingrid Cortiana now calls Munich, Germany home, and says the giant Oktoberfest celebrations is when her city comes alive. our ex-pat tour guide

jamaicablueescape Spring Autumn2012 2011

Name: Ingrid Cortiana Age: 29 Occupation: Nurse / nanny Originally from: Wollongong Moved to London: 2009.

“I met my fiancé René Recla on the beaches of Sydney, and when he returned home to Munich to finish his studies, he asked me to come with him.

I could not speak one word of German when I arrived and was terrified as this is the other side of the world.

“But Munich is an amazing city. Once you break down the barriers, the

Germans are such friendly people and very genuine. The best time of the year is Oktoberfest when the whole city is so happy. It is much more than just drinking beer – it is about celebrating life.”

City: Munich Location: Capital of Bavaria in southern Germany, 500km southwest of Berlin Population: 1.3 Million How to get there: Thai Airways fly into Munich from Australia, via Bangkok.

Etihad Airlines flies via Abu Dhabi.

Ingrid and Rene are happy in their new home

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Munich’s world famous Hofbrauhaus

Inside Nymph enburg

Palace

Oktoberfest is when Munich really comes alive

early lunch

oktoberfest

Just around the corner from the famous city square, Marienplatz is the historic Platzl Hotel. “This is in the Old Town area and I love this place as it is Bavarian style, complete with Oakwood paneling and all the furniture in rich, dark red and greens.

It is very cute and comfortable, and best of all, very German. It is also very welcoming.” www.platzl.de

“The Hofbrauhaus is the oldest beer house in Munich and the most famous in the world,” Ingrid says. “The halls are full of people dressed in traditional dress of dirndl and lederhosen, eating pork knuckle and dumplings and drinking masses of beer.” Take a trip to the giant hall on the third floor, which was the scene of Hitler’s infamous 1923 Beer Hall Putsch attempt for power. “This is where it all started, and the hall is not to be missed,” she adds. www.hofbraeuhaus.de

The Oktoberfest tradition began over 200 years ago to celebrate the marriage of Crown Prince Ludwig to Princess Therese, and the citizens of Munich were invited to join in the festivities. Anniversary celebrations were then held annually, and today, Oktoberfest is the largest beer festival in the world and one of the biggest celebrations in Europe.

Oktoberfest this year begins on September 22, and the city descends into a party frenzy until October 7.

“This is my favourite thing of the year and it is so worth coming to Munich to experience it,” Ingrid says. “It is a wonderful celebration and everyone gets into it.

“Oktoberfest is located in an area called Thereisienwiese, about 15 minutes by U-Bahn subway out of the city. There are these huge beer halls which hold 5,000 people and they have huge beer gardens around them, so there are people everywhere.”

Along with the beer drinking is the carnival atmosphere, complete with traditional bands and dancing. And Ingrid insists an Oktoberfest experience is not complete without a local delicacy.

“It is spicy chicken and it is matched perfectly with the beers and is just delicious,” she says. “You can also get schnitzel and pork sausage, but the chicken is a treat.

“The final day of Oktoberfest coincides with Unity Day which marks when East and West Germany joined back together.

It is a big time of celebration for the Germans.”

breakfast A short walk from the hotel is the café Weisses Brauhaus. “A German breakfast includes Weisswurst, a white veal sausage and a Bavarian delicacy,” Ingrid says. “You take the skin off and dip it in a sweet mustard, and it also comes with a giant pretzel.” Breakfast is then washed down a Weiss beer. “Yes, you have beer for breakfast, but these are pure. When you drink the beer, it goes down like water.” www.weisses-brauhaus.de

a morning stroll After a big breakfast, take off on a stroll to take in the history of the Marienplatz square, which dates from the Middle Ages.

The prized sights are the Glockenspiel (pictured full page left) carillon and St Marys Column. “The Glockenspiel only chimes at 11, 12 and 5 in summer, and it is so charming as it tells two stories about the city,” Ingrid explains. “On the other side of the square, St Marys Column is very grand and gives thanks for saving the city from a cholera epidemic.” www.aviewoncities.com/munich

the nymphenburg palace A 15-minute tram ride from the city square is the Nymphenburg Palace (Schloss Nymphenburg), the main summer residence of the former kings of Bavaria.

“It is a grand old house and has lovely big gardens with swans wandering around - the swan is the emblem of Bavaria,” Ingrid says. “It has not changed since the time the kings lived there. The sleighs the king collected also have to be seen to be believed.” www.schloss-nymphenburg.de

english garden Another tram ride will take you to the English Garden (Englischer Garten), one of the largest city parks in the world.

“This is just a great place to relax and let all the beers you have taken in digest,” Ingrid says. “Be sure to walk down to the Isar River and maybe hire a boat and take a paddle around. It is a great spot to appreciate the beauty of the city.”

www.jamaicablue.com.au www.jamaicablue.com.au

where to stay

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7/19/2012 11:43:14 PM

jamaicablue fitness

By John Burfitt

Here comes the Make your new spring fitness regime one that goes beyond just the beach days of summer, and instead lasts a lifetime.

P

don’t have your health, then what is the point? You are no good to anyone, least of all yourself.

“When you feel fit, you will do everything better. You will work better, be a nicer person to be around and will have more to give all the people in your life.

“And on top of that, you will also look good on the beach!”

While making fitness plans and setting goals is the easy part, actually keeping to them is something that continues to challenge most people – no matter how good the intentions.

According to a Harvard University study, only 15 per cent of people who make resolutions adhere to them. Of the 85 percent who abandon their resolutions, 20 per cent break them within the first week.

“Sometimes people find it difficult to stay motivated because they have been focusing on what they don’t want rather than what they want to achieve,” Jacky Morgan, performance and success coach

with Eternal Sunshine Solutions, says.

“We need to set ‘towards goals’ where we are clearly aiming for something, not ‘away from goals’ where we are avoiding something. A good goal, well defined, future based and positively stated can be incredibly powerful.”

Working to make the change with a clear set of goals in mind is essential. Studies show that people who set goals achieve more in life than those who don’t, and when people write down their goals and refer to them regularly, they achieve even more.

“Goal setting is a vital part of the process,” Morgan says. “Goals that work to create sustainable lifestyle changes are behavioural in nature, like ‘to swim as fast as I can for 20 minutes twice a week and to practice two different strokes’.

“This goal includes a challenge, but is not unrealistic. It considers both what you are going to do and how you are going to do it. Goals needs to be specific so you know whether you have achieved them.”

jamaicablueescape Spring 2012

ersonal trainer Amanda Boyle believes anyone serious about making a change to their fitness need to ask themselves one simple question.

“Take a look at yourself in the mirror and ask what do you want to look like at 40, or 50, and what kind of lifestyle do you want to be living at that point,” she says.

“That needs to be your goal - what kind of a life do you want to be living in the future? What you start today is laying the foundations of what your life will be like not just in the months to come, but also the years ahead as well.”

Making fitness a priority, and not just an addition to a busy lifestyle or a short-term plan to get you onto the beach this summer is essential to creating a better overall life.

“Being fit, healthy and having a body in an ideal weight range needs to be a priority, and your health should be number one in life,” Boyle says. “You can work like a maniac and make lots of money, but if you

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7/19/2012 11:35:45 PM

Sun

Weight loss motivation coach, Kylie Ryan struggled with her weight for years.

In 2005 she finally shed 25 kilos within three months and has maintained her goal weight ever since. Kylie now makes a living telling other people how they can do the same.

“Our emotions cause us to move towards pleasure and away from pain,” Ryan explains. “The secret to doing this is being clear about the pains and pleasures of making changes in life.

“So, look at the pain of what you are moving away from. What will happen if you don’t make this change and continue to live in this unhealthy way? What are the things you can’t do now as you not feeling fit enough?

JB25 p22-23 Fitness.indd 23

“Then ask what you are moving towards and what you want to achieve. Tie these goals in with all the things that are important to you. So it may be about losing 10kg so you can get into a bikini on the beach, but also make it about going to work looking nice or taking care of the family. If you do that, your fitness suddenly rises up your values list.”

The biggest secret in making any change, Kylie says, is to do it slowly. Instead of trying to change everything overnight, she suggests to break it down to one goal at a time.

“Instead of thinking you have to go to the gym for 90 minutes every day, start off with going for a walk for 20 minutes or drinking eight classes of water a day. Once you have mastered that, then move onto the next. It will give you a sense of achievement.

“No one is perfect, so do it one at a time.

But keep your sights on the goal and just keep going – no matter what.”

7/19/2012 11:36:22 PM

jamaicablue fashion

By Natalie Downs

spring into

Spri

SanCerre Bella Dress Truffle $145 Mg Shoes Garnet White Leather Sandal $100

Oxfam Midnight Blue Beaded Cuff $18.95

STOCKIST www.brown-paper-packages.com.au www.mathers.com.au MG Shoes and No! Shoes: www.shoesunlimited.com.au Otazu (02) 936103131 www.oxfamshop.org.au www.sancerre.com.au www.williamsshoes.com.au

jamaicablueescape Spring 2012

SanCeere Lucy Shorts Ocean $99

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7/19/2012 11:31:34 PM

No! Shoes Straps $59.95

pring

SanCerre Cru Sandles $79

SanCerre Loretta Cardigan $135

Oxfam Black Resin Dori Beads Necklace $21.95

Otazu ed Coral lower Necklace $510

Williams Corelli Ricki Cobalt $59.99

Otazu Gold Cuff with Turquoise Stones $510 SanCerre Bella Tunic $110

www.jamaicablue.com.au

Mathers Giovanna Daisy Blue Denim $79.99 Leather Barrel Bag Daffodil $95 (Brown Paper Packages)

JB25 p24-25- Fashion.indd 25

7/19/2012 11:32:36 PM

jamaicablue hair and beauty

jamaicablueescape Spring 2012

U

p or out? That is a hard question.

There are so many pros and cons for both options. If the dress is strapless, wear it down, but if you have a beautiful necklace wear it half up. There are many options. You need to think about all these variables and then decide what is going to work for you (and make sure it’s different to your friends’ styles).

A tip to help you do your hair is to wash it the day before, not just before. If it’s fresh and clean it will be a nightmare to put up.

The six must-have items for spring carnival hair are: label.m Flat Irons; label.m Volume Mousse; label.m Hairspray; label.m Dry Shampoo; bobby pins and a hairdryer.

Remember, go for natural volume, not ‘80s disco volume!

Making your hair look like you haven’t put any effort into it is the way forward. This says “hey, I’m cool without trying…” but secretly you’ve put in the effort. If you’re going to wear your hair down and wavy/ kinky, in most cases I would advise wearing it in a centre parting. I find if you wear it to the side, one side always ends up flat and can create a funny head shape! Also, if wearing it wavy and out make sure you’re as ‘random’ as you can be with your sections - you don’t want a full head of perfect curls or ringlets!

A quick guide to achieving wavy hair is to blast your hair full of label.m Volume Mousse. Spray it from the roots to the ends to get a nice even coat. Flip your head over and use one hand to ruffle your hair while the free hand is wielding the hairdryer and shaking. This will create natural (not ‘80s) volume. When the head is about 80% dry, flip your head back up. You may get a head rush at this point. Then establish your centre part and carry on blasting the hell out of your hair! Once your hair is 100% dry, spray a light coat of label.m Hairspray all over it then ruffle it up with your hands to help set the waves you’re about to put into it with the flat irons. Start randomly picking pieces of hair up and twisting them round the irons - like when you wrap a gift and you curl the ribbon with the side of the scissors. And when I say random, I mean random! Do this rather quickly as we want

S

ready for

It’s Spring Carnival time! What dress to wear? Do you need new heels? Is your bag going to go with your outfit? Have you got the right accessories? What feel are you going with for your makeup?

OK, now you’ve got all that sorted you’re ready to go… but hold on, one thing you haven’t thought about... your hair! So many people overlook this part of their outfit. To me your hair will make or break what you’re wearing. A simple outfit can be finished off with an amazing hair do!

wave not curl. The slower you do it the more curly it will be. If you do get some curls, however, don’t worry as they will just add to the texture you’re creating. Once it’s all got some movement you need to give another light spritz with some hairspray. As you’re about to walk out the door, flip your head over one last time and use your hands as big combs and run them through to separate all the curls. You can even do this and blast the hairdryer through at the same time – this will help separate them even more. Next, blast some dry shampoo through – this will help with the volume and give a slightly drier, gritty texture to your hair. Now, flip your head up straight and you’re ready to go! Soft, sexy, flowing hair that looks effortless (wink wink).

Now a really good tip for putting your hair up. Do everything detailed previously, then grab sections of hair and twist them, pull them to the back of your head and pin them up using the bobby pins – again there doesn’t have to be any pattern to this and it’s good to play around with the shape you create. Just try not to pin them too low at the back of your head. Also, braiding sections of hair and pinning them up looks very boho and works really well. All you really have to remember is to have fun with what you’re doing and as long as you like it, that’s all that matters!

My last style tip is for a ‘half-up’ look.

Roughly backcomb your hair around the

crown area then pull some hair from the top of your head back over the backcombed area to hide the teasing. Once you’ve done this, take some hair from the sides near the front and braid this. Pull back the braids tight against your head (you’re looking for them to cut into the hair a little to cause a slight indent) then pin them just under where you did the backcombing at the back of your head. This will give you height, texture and shape. What more could a girl want?

Now you are ready to go to the races!

Remember, hair is a fashion accessory that can make you or break you and it can finish off an outfit more than any bag or pair of shoes, so have fun with it and work with it!!

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7/19/2012 10:39:07 PM

Spring

racing

Product on left: - Dry Shampoo 200ml $33.95. A weightless powder to refresh hair and reactivate your style without washing.

- Hairspray 300ml $31.95.

With pro-vitamins and natural oils to protect hold and gloss. Contains a sunscreen for UV protection.

- Volume Mousse 200ml $34.95. With a blend of Silicones and Sunscreens to protect, volumise and hold.

JB25 p26-27- Hair and Beauty.indd 27

7/19/2012 10:41:31 PM

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 spring break with some puzzles on us.

Sudoku’s not easy but try not to look at the solutions straight away!

Sudoku

suduku solutions

4 5 2 3 9 8 1 7 6

7 6 1 5 2 4 9 8 3

8 3 9 6 1 7 4 5 2

6 1 7 8 3 9 5 2 4

5 2 4 7 6 1 8 3 9

1 2 5 8 4 3 9 6 7 3 9 8 4 5 2 6 1 7

6 7 9 3 8 4 1 2 5 1 7 6 2 4 5 3 9 8

3 8 4 2 5 1 7 9 6 2 4 5 9 8 3 7 6 1

2 5 1 6 7 9 3 8 4 9 8 3 1 7 6 2 4 5

JB25 p29 Puzzles.indd 29

7 8 9 4 1 6 8 5 4 1 3

www.jamaicablue.com.au

3 7 8 5 4 5 6 1 9 8 7 2 6 4 5 5 1 3 8 2

4 3 8 7 9 6 5 1 2

1

9 6 7 5 1 2 4 3 8

5 1

You can’t repeat a number in any row column or box.

5 1 2 9 6 7 8 4 3

7

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 boxes.

8 4 3 1 2 5 6 7 9

5 3 1 2 7 4 6 3 6 7 2 1 9 3 8 7 7 9 1 5 9 5 7 2 7 5 3 3 6 4

7 9 6 4 3 8 2 5 1

7 4 5 1

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7/19/2012 11:24:48 PM

jamaicablue nutrition

Explained

By Sharon Natoli

carbs

jamaicablueescape Spring 2012

I

30

Have you noticed yourself feeling more tired than usual? Or has that short wait for your coffee made you crankier than it should have? It could be that in an effort to eat well, you have cut down your intake of carbohydrate rich foods, such as bread, potatoes, pasta and fruit, but you’ve gone too far. Carbohydrate is the body’s main source of energy so if you are not getting enough, it could explain why you have not been your usual, energetic self.

t can be easy to eat too many foods rich in carbohydrate, and therefore eat more kilojoules that what your body needs, which can eventually lead to weight gain. However, as these foods are important sources of vitamins, minerals and fibre, it’s also important not to cut them out altogether. Read on to find out more about the importance of carbohydrate rich foods and which ones are best to include in your diet regularly!

to include two servings of fruit and 2-3 servings of dairy foods daily. A serve of fruit is equal to 1 average piece or a cup of chopped fruit, and a serve of dairy is equal to 250ml milk, 30g cheese or 200g yoghurt.

Why eat carbohydrate?

Starches

Carbohydrate is a nutrient that is found in a wide variety of foods with the main natural sources being bread, grains, fruits, legumes, milk and yoghurt. Carbohydrate can also be found in sugary foods like cakes, biscuits and pastries. The term carbohydrate collectively refers to both sugars and starches. However, when it comes to carbohydrate rich foods, some are more beneficial than others. For example, carbohydrate in the form of added sugars tends to be found in foods that are also high in saturated fat such as cakes, biscuits and pastries or low in nutritional value, such as soft drinks and lollies. Added sugars are not as beneficial as foods that contain natural sugars, such as fruit, milk and yoghurt, as these foods also come packed with other nutrients.

For example, in milk, the natural sugars are paired with nutrients such as calcium and protein. In fruit, the natural sugars are paired with nutrients such as folate, vitamin C and fibre. If you cut down on your carbohydrate intake too much and as a result cut out foods like milk, yoghurt and fruit, chances are you will be missing vital nutrients in your diet. This can in turn lead to nutritional problems such as poor bone health and a low immune system. For general good health it’s best

JB25 p30-31 Sharon N.indd 30

Foods that contain carbohydrate in the form of starches include pasta, rice, bread, legumes and breakfast cereals. These foods contribute important nutrients such as B vitamins, iron, magnesium and fibre to your diet. If you cut out these foods altogether in an effort to manage your weight, as some low carbohydrate diets recommend, the risk is that you will be low in these vital nutrients. So it is important to include at least 2-3 serves of grain based foods daily where one serve is equal to 2 slices of bread, 1 cup cooked rice or pasta or ½ cup oats or muesli.

However, just like sugars, when it comes to starchy foods, some are better than others. The more whole the food is, the

more nutrients it will contain. So most of the time, aim to choose wholegrain breads and cereals, brown rice, wholemeal pasta and legumes over their more refined counterparts, such as white bread and white rice.

Does cutting out carbs really help you lose weight?

Cutting out carbohydrate rich foods completely from your diet may help you lose weight in the short term, however the initial loss on the scales is mostly fluid and carbohydrate stores rather than body fat (which is what you want to lose!). In addition, a side effect of very low carbohydrate diets is that you can feel tired, cranky and suffer from constipation

7/19/2012 10:50:02 PM

due to a drop in your fibre intake. You may also find that when you start eating carbohydrate rich foods again, you will quickly regain any lost ‘weight’ as your body replenish its carbohydrate and fluid stores. This effect often leads people to think that it is carbohydrate that is most important when it comes to weight management. However, this is not the case. Research studies that have compared high carbohydrate and high protein diets for weight loss, have shown that if your kilojoule intake is the same, you will lose the same amount of weight. So to lose weight and eat well for good health, it is important to include carbohydrate rich foods in your diet – particularly those that are high in nutrients, but watch your portion sizes and aim to keep active.

Recommendations Aim to include a minimum of two servings of dairy foods and fruit daily and at least 2-3 servings of whole grains to make sure you get enough carbohydrate to supply your body with the energy it needs along with essential nutrients. You don’t need to give your chocolate cake up completely, but try to keep a good balance and for more personalised dietary advice, seek the services of an Accredited Practising Dietitian in your local area.

Food & Nutrition Australia www.foodnut.com.au

JB25 p30-31 Sharon N.indd 31

www.jamaicablue.com.au

Accredited Practising Dietitian and Director of Food & Nutrition Australia

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7/19/2012 10:51:07 PM

jamaicablue Recipes Try one of our delicious spring recipes!

Spring Warmers Date, Coffee and Pecan Loaf

Chicken, Sundried Tomato and Pinenut Risotto Ingredients  5 cups chicken stock  20g butter  1 brown onion finely chopped  2 cups Arborio rice  ½ cup dry white wine  2 cups of sliced cooked chicken breast  ½ cup of semi-dried tomatoes  4 cups Baby spinach  4 tbs of toasted pinenuts  Shaved parmesan to serve Method

Serves 10 Ingredients 2 ¼ cups self raising flour  1 cup brown sugar  3/4 cup canola oil  2 cups pitted dates  1 tsp bicarb soda 

200 ml boiling water 1 egg  60 ml espresso coffee  1 ½ tbs fresh coffee grounds  100 gm pecans + extra for decoration  

1. Heat stock in a saucepan until it comes to the boil and turn down to simmer. Melt butter in a large saucepan and gently sauté onion over medium heat until translucent. Add rice and cook for a further minute stirring continuously.

2. Add stock one ladle at a time whilst stirring gently.

When ¾ of stock has been added, stir through semidried tomatoes, chicken and baby spinach.

3. Add remainder of the stock and season to taste.

4. Serve in bowls topped with parmesan and toasted pinenuts.

SERVES 4

Method 1. Preheat oven to 150C. Cut dates in half and combine with bicarb soda and boiling water. Leave to soak for 10 minutes. Roughly chop pecans.

2. In a bowl combine sugar, oil and egg and whisk until smooth.

3. Add coffee and coffee grinds, whisk until combined.

4. Add 1 cup of flour and whisk through.

5. Add dates and water, mix in well. Add remaining flour and chopped pecans and ensure they are whisked in thoroughly.

6. Spray a loaf pan with cooking spray and line with baking paper.

7. Pour mix into the pan, decorate with additional pecans and bake on the lower shelf for 40 minutes, remove from oven and cover with foil and bake for a further 30 minutes or until cooked through.

8. Allow to cool in tin before removing and slicing, serve with butter.

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7/19/2012 11:22:25 PM

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Thai Chicken Noodle Salad SERVES 4

Mediterranean Chicken Pasta Ingredients  500 gm penne pasta  2 1/2 cups cooked chicken breast  2 1/2 cups tomato pasta sauce  1 cup Semi-dried tomatoes  2 cups button mushrooms  1 cup feta crumbled  1/2 cup feta crumbled for garnishing  1/4 cup chopped parsley  2 tbs olive oil

Ingredients  60 gm rice vermicelli noodles  400 gm roast chicken breast thinly sliced  1/2 bunch fresh coriander  1/2 bunch shallots  1 large red capsicum  1 medium yellow capsicum  1 bunch baby bok choy  100 gm bean sprouts  1/2 cup roasted unsalted cashews Dressing:  1/4 cup sweet chili sauce – not hot  4 tbs fish sauce  4 tbs freshly squeezed lemon juice  1 tbs sweet soy sauce  1/3 bunch fresh mint  1/3 bunch fresh coriander  1/4 cup water

Method

1. Bring a large pot of water to the boil, cook pasta according to packet directions. Drain well.

2. Cut mushrooms into 1/4’s.

3. Heat oil in a frypan and cook mushrooms until golden brown. Cut chicken into 2cm cubes.

4. Combine cooked pasta, semi-dried tomatoes, feta, parsley, mushrooms, chicken and pasta sauce in saucepan and gently heat until warmed through.

5. Serve garnished with crumbled feta and fresh parsley.

SERVES 4

Method

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1. For the dressing pick leaves from the mint and coriander and finely chop.

2. Combine chopped herbs with the remaining dressing ingredients in a bowl and whisk to combine.

3. Place vermicelli noodles in a bowl and cover completely with boiling water and allow to soak for 10 minutes.

4. Drain noodles in a colander and rinse under cold running water.

Using clean kitchen scissors cut noodles into short strands.

5. Place bean sprouts in a colander and wash well under cold running water, drain well.

6. Slice red and yellow capsicum into thin strips. Thinly shred buk choy.

7. Slice shallots thinly on an angle.

8. Combine all ingredients in a large bowl and toss to combine well.

Serve individual plates with dressing on the side.

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7/19/2012 11:23:32 PM

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