Weather. Canada. USA.
from USA Today.
Laugh of the Day.
from Reader's Digest.
Picture of the Day.
|Welcome to Issue #3 of the
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In this issue:
Protect Your Sleep Time
It is very important for the shift worker to protect their sleeping time especially during the day.
Here are some facts:
- shift workers on night shifts average 4.6 hours of sleep per 24 hour period.
- shift workers on evening shifts average 8.5 hours of sleep per 24 hour period.
- day workers average 7.5 hours of sleep per 24 hour period.
As you can see the night shift worker average time sleeping is quite a bit less than a day shift worker. This small amount of time sleeping causes fatigue. It is important that you get as much sleep as possible during the day while you are working nights.
Here are some helpful hints that for improved daytime sleep:
- discuss with your family the importance of your daytime sleep and set policies for the interruption of this sleep (example an emergency or very important phone call).
- if someone is home during the day have them screen and take messages for your calls.
- use an answering machine, but make sure it is not in the same room as you are.
- if you work a monthly or yearly schedule give copies to your relatives and close friends. This will let them know what shift you are on before calling or making arrangements.
- try to keep regular bedtime hours for the shift that you are on.
- place on your bedroom door a Do Not Disturb sign.
- place a Please Do Not Ring Doorbell sign on your outside doors.
- learn to say no. If it means jeopardising your sleep just say no.
- do what ever you can to make your bedroom dark and quiet. Use fans to drown out noises. Dark drapes or heavy cardboard help to block light from windows.
Using these techniques may indeed improve your average daytime sleep.
HAVE YOU EVER HAD A BAD DAY?
Ten Common Sense Principles for Reducing Stress in our Lives.
(95% of the Stress in your life is Self Induced)
1. Do not exaggerate the negative in your life.
2. Do not replay bad experiences over and over again.
3. Choose to function with a positive attitude whenever possible.
4. Learn to break out of your reactive modes.
5. Monitor the level of your self talk.
6. Learn to create positive images in your mind when you face new challenges.
7. Learn to let things go.
8. Accept the things that you cannot change.
9. Take ownership of your day before you leave the house.
10. Always remember to laugh.
It is reasonable to believe:
That the sun will come up tomorrow.
For the vast majority of us there will be another day to live and learn from the day before, and improve on the day to follow. Every one and every thing is a teacher and every day has a new lesson.
In the power of Appreciation
We must learn to want the things we have than have the things we want.
In the need of Simplicity
We seem to have over complicated our lives and are searching for a return to the recognition and mastery of the simple things and experiences in life.
In capacity for Resilience
The human being is a marvellous example of adaptability and recovery. We often have a greater capacity to rebound from difficult situations than we give ourselves credit for.
In the power of Laughter
It uplifts the moment and tends to be contagious.
That Life is sometimes difficult.
It is more of a mystery to be Lived than a problem to be solved.
That Life should be Celebrated and not Survived
Just getting by is not good enough.
That Life is a Journey, An Adventure and a Challenge.
There will be peaks and valleys, good days and bad days, success and failures and they are all part of the decision to choose life and everything that goes with it.
We must make the best of everything we can
and often with the worst of what we have.
And Finally That We can Grow from every turn in the road.
Its not what happens to us in life that counts, its how we choose to respond to it.
adapted from Dick OBrien (Consulting in Human relations)
Blurry Eye Pumpkin Pie
After a long shift this low fat pumpkin pie recipe is sure to help clear those tired eyes!
Ingredients that you will need:
2/3 cup sugar
½ tsp. cinnamon
½ tsp. ground ginger
½ tsp. ground nutmeg
pinch of ground cloves
1-½ cups canned pumpkin
1-½ cups evaporated skim milk
½ tsp. grated orange rind
3 egg whites slightly beaten
1 tsp. vanilla extract
½ cup orange juice
9" low fat pie shell unbaked
(graham cracker is a good option)
1. Preheat oven to 450° F
2. In a large bowl, combine sugar, cinnamon, ginger, nutmeg and cloves, add pumpkin and stir well.
3. Add vanilla, evaporated milk, orange rind and egg whites (remember to slightly beat egg whites first).
4. Beat with an electric mixer until smooth.
5. Fold in orange juice.
6. Pour into unbaked pie shell.
7. Bake on 450° F for 10 minutes.
8. Reduce heat to 325° and bake for 45 minutes or until knife inserted comes out clean .
Makes eight servings.
Thats it for this issue.
Bye for now!!!
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