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TOP 10 TIPS TO STAY ENERGIZED ALL DAY

1. START THE DAY RIGHT. Yes, that means breakfast. Combine a whole grain with fruit, skim dairy or soy milk and even add some lean protein to the mix to sustain energy levels throughout the morning. Cooked oatmeal with yogurt and a banana or Lite Mueslix with soy milk and blueberries are good choices.
2. HAVE A MID-MORNING SNACK. Combine a protein and a carbohydrate. It is fine to be hungry mid-morning, so honor your hunger and give your body fuel when it is asking for it. Try yogurt with a peach, low fat string cheese with and apple, or cottage cheese and grapes.
3. EAT LUNCH ON TIME. Don't push back lunch until you are ravenous. Instead, eat your mid-day fuel right on time to keep your blood glucose levels nice and steady.
4. BOOST YOUR MENTAL ENERGY. Nature's nutrition for the brain are omega-3 fatty acids. Add light tuna or salmon to your lunchtime food choices, in addition to walnuts, tofu, and canola oil. Healthy fat keeps you feeling full for a longer period of time, so add small amounts to meals and snacks. Some good choices include avocado and almonds.
5. START THE DAY WITH MODERATE CAFFEINE LEVELS AND KEEP CAFFEINE INTAKE MODEST. While it does increase mental energy, too much caffeine may lead to energy highs and then lows, and it can interfere with quality sleep.
6. LIMIT PROCESSED FOODS HIGH IN SUGAR. Avoid the office candy jar, treats, and vending machine whenever possible. Processed foods do not provide sustain energy and can result in low-energy moments during the day.
7. CONSUME FOODS HIGH IN FOLATE. Higher levels of blood folate have been associated with faster and better thought processing. Good sources include lentils, chickpeas, black beans, asparagus, broccoli, avocado, and orange juice. Also important are vitamins B6, found in bananas and spinach, and B12, found in lean proteins and skim dairy products.
8. HAVE AN AFTERNOON SNACK. If dinner is late or if you have an evening work out scheduled, fruits, vegetables, and low-fat yogurt provide energizing carbohydrates.
9. CONSUME COMPLEX CARBOHYDRATES THAT CONTAIN FIBER. The fiber allows the carbohydrates to be released more slowly, providing sustained energy. Opt for whole grain bread, whole wheat pasta, brown rice, and whole grain cereals.
10. STAY HYDRATED. About two-thirds of our body is water, and dehydration can contribute to reduced energy levels. About 80% of the fluid we consume comes from the fluids we drink, and the other 20% comes from foods. Always drink when you are thirsty, and have water available during the day to hydrate regularly.

Famous Quotes

America must be the moral leader. It is not enough to have power. Power must be used to protect freedom and give all people hop for the opportunity to see the fruit of their own labor.
Late: Jesse Helms

Dear Ms. Baldwin,
Our offices have recently moved from the third floor of the McIver Building to the second floor. We were only on the third floor for about 8 months but I want to let you know how very much I appreciate the care that Ardie Stewart gives the third floor. She was very helpful even before we moved in -- when we came over to check on our space to make plans for the move. The hallways and stairways are always so very clean and neat. The bathrooms are always clean and well-stocked. It is apparent that she checks on them during the day and keeps them in order. Ardie knew that I came into the office very early so she always had my office cleaned before I arrived. The floors (office and hallways) were swept and mopped regularly. Things were spick and span. I never saw her when she wasn't working. You can tell that she takes pride in what she does. Ardie is always very pleasant and so polite. her work ethic and personal warmth are so above average, exceptional in fact, that she is one of the people that I will remember a long time as a person who passed through my life that I will think of fondly. I really enjoyed seeing her each morning. My many thanks to Ardie.
Pat Scales - Geriatric Workforce Enhancement Project

Ada Baldwin:
We, the staff in our office of Undergraduate Education, write to commend the service provided to us by the Housekeeping Staff in McIver Building. Serena Raleigh is an efficient housekeeper, but her personality to be commended. She always greets you with the warmest smile and is always willing to accommodate our every need. Serena does a remarkable job.
Pay Joyner, Business Manager - Office of Undergraduate Education

Ada Baldwin: I wanted to let you know that Josephine Hall does and excellent job in Graham Building. She goes above and beyond her call of duty to maintain the cleanliness of this building. We appreciate all she does and her friendly outgoing personality.
Cheryl Hylton - Graduate Program Assistance

Ada:
Since this is housekeeping week, it is a privilege and an honor to wrote on behalf of Josephine Hall. She is assigned to 2nd floor (Political Science Department) and her performance is exceptional. It is a pleasure to have her on our floor.
Maggie Davis

Greg Poteat:
I want to express a special thanks to Yulita Miller, Facility Services employee in Petty Science Building. As you know there has been numerous fall injuries to students and staff on the entrance bridge. Our Safety Office reviewed the situation and asked Yulita to take on the responsibility of monitoring the bridge every morning, and if the conditions are wet or icy to place a yellow "wet floor" sign at each end of the building. The office of Safety really appreciates her willingness to take extra responsibilities for the safety of all who use the bridge.
Donna Spoon, Safety Training Coordinator, Office of Safety

Ada:
I want to thank both of your crews, morning and evening, for their hard work for the Children's Festival and Funfest. They did a great job cleaning up after each event. Many thanks to John Pearce, Linda Gant, Jason Armstrong, Chris Smith, Valerie Johnson, and Otis McCray.
Kathleen McGirty, Assistant Director for Facilities and Services

Tony & Steve:
I wanted to say thanks to Wallace Perdue and Kenneth Hall for a fine job in painting the stairs at Mossman. It looks so much better.
Jorge Quintal, PE Associate Vice Chancellor, Facilities

PUMPKIN: Another modern staple at almost every Thanksgiving table is the customary "Pumpkin Pie." It is not sure whether pumpkin was one of the dishes in the first thanksgiving dinner. Pilgrims probably made a pumpkin dish sweetened with honey or syrup. They were however a part of all traditional meals long before the arrival of pilgrims. Pumpkin leaves were also used as salads. According to historians, other seasonal vegetables included squash. People at the time were not particularly fond of vegetables, they were mostly meat eaters. Pumpkin is one of the important symbols of the harvest festival and has been an American favorite for over 400 years now.

CONGRATULATIONS

Housekeeper of the month for September: Josee Kougblenon (first shift) and Chantel Mensah (second shift)
Housekeeper of the month for October: Charles Tatum (first shift) and Audrey Siler (second shift)

Staff Appreciation Day was held on October 3, 2008 at Elliott University Center. Several of our employee's received their service awards, but Lynne Crye and Steve Siler received their service award for 35 years of service with the state. Congratulations to all of you and we are looking forward to working with you in the future.
Mary Carter, Facilities Operation

NEW HIRES

Facility Services: Alvis Vernall and Valerie Johnson
Garage: Benjamin Evans
Boiler Operator: Marvin Watson
Project Office: Cynthia Barnes was Hub Coordinator and is now the Assistant Director for Renovations

GETTING READY FOR COLD WEATHER

You wouldn't head out into cold weather without bundling up. Your vehicle faces similar challenges as temperatures drop. The bottom line: it needs a little extra care as the mercury plummets. A little preparation before winter sets in may help prevent headaches later.

• Make sure you have a heavy-duty ice scraper and snow brush in your vehicle.
• A critical part of keeping your car safe during the winter months is checking your tires for wear and tear. The treads should not be worn down less that 2/32 of an inch for normal tires and 3/32 of an inch for snow tires. You can purchase a tire tread depth gauge at most auto parts stores. You may also want to have your tires rotated and aligned by a professional to ensure maximum life and performance. Don't forget to check your tire pressure. Keeping tires properly inflated will help keep you safe and increase your fuel efficiency.
• In severe winter temperatures, you may have a change in the grade of your engine oil. Using the right oil grade can help your car run more efficiently, making starting your car in the cold easier and keep your engine running better longer. Check your vehicle Owner's manual for the viscosity grade recommended for you vehicle engine.
• CHeck your wiper blades. When snow mixes with salt and dirt from streets, it can leave a cloudy residue on your windshield and if you are out of wiper fluid, you may not be able to see the road and other cars clearly enough to drive safely. Keep your wiper fluid reservoir full, it is also a smart idea to replace your wiper blades every six months.
• If you're planning a trip, take a blanket, extra warm clothing, a collapsible shovel, a bag of road salt and an extra bottle of windshield washer fluid. You can purchase special snow blades and good wiper fluid at an auto parts store.
• Cold weather affects battery efficiency. Most cold weather breakdowns occur because batteries aren't delivering full cranking power. Have your battery checked and make sure your battery's cables are corrosion free.
• Antifreeze is a liquid that goes in your engine to keep the fluids which keep your car running from freezing when exposed to cold weather. If you don't have the right amount of antifreeze in your car, when cold weather hits, the fluid could freeze and cause cracks in your car. Also remember that antifreeze can help keep your car's cooling system from rusting, as well as overheating. So if you are unsure about what kind of coolant you should be using, or how much, take your car to a gas station or repair shop to get checked out.
• Last, but not least, one of the most important fluids to keep tabs on is gas. This may seem like common sense, but you may find that you put off filling up your tank to stay warm. When it's cold, your engine will be the only source of heat that your car has, which means that if you run out of gas you will be out of luck. In addition, a full gas tank helps prevent moisture from forming in gas lines and potentially freezing.

ELECTRICAL SAFETY

Several months have passes since Facilities Operations and the Office of Safety conducted a day-long workshop on electrical safety. I know that the class raised your awareness of safe work practices and the need to lockout/tagout energy before conducting maintenance. Continue to be mindful of the following important tips regarding electrical power.

• Call your local electric utility for assistance.
• Plan every job and thin about what could go wrong.
• use the right tools for the job.
• Use procedures, drawings, and other documents to do the job.
• Isolate equipment from energy sources.
• Identify the electric shock and arc flash, as well as other hazards that may be present.
• Minimize hazards by guarding or establishing approach limitations.
• Test every circuit and every conductor every time before you touch it.
• Use personal protective equipment (PPE) as a last line of defense in case something goes wrong.
• Be sure you are properly trained and qualified for the job.
• Work on electrical equipment and conductors only when de-energized, unless procedures and safeguards have been established to ensure zero exposure for the worker and other people in the area.
• Lockout/tagout and ground (where appropriate) before working on equipment.
• Treat de-energized electrical equipment and conductors as energized until lockout/tagout, test, and ground procedures (where appropriate) are implemented.
• Wear protective clothing and equipment and use insulated tools in areas where there are possible electrical hazards.
• De-energize and visibly guard (where possible) whenever contact with uninsulated overhead power lines is possible.
• Check and double check safety regulations when a ladder or parts of any vehicle or mechanical equipment structure will be elevated near energized overhead power lines. People standing on the ground may be particularly vulnerable to possible injury.

(Reprinted with permission from Electrical Safety Foundation International (ESFI))
Be Safe!! Donna Spoon, Safety Office

Page updated: 13-Nov-2008

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