October 2009 - Posts

Admin's Assistant
Thursday, October 01, 2009 12:10 AM

How to Beat the 3:00 p.m. Work Slump

 

It's 3:00 p.m. and suddenly it hits you like a Mack truck. You're exhausted and considering sneaking into an empty conference room for a quick nap. An afternoon work slump is perfectly normal and is simply a function of our biological clock. But there are ways you can fight it and renew your energy for the remainder of the day!

 

Get plenty of sleep. Between 7-9 hours is generally what you should be getting every night to feel rested the next morning. Staying on a consistent sleep schedule will also help. Go to bed at the same time every night and wake up at the same time every morning. When you have a late night, make up for the sleep you lost, but do it over time for best results. More sleep won't cure you of being sleepy in the afternoon, but you won't feel such a strong need to sleep at your desk.

 

When you wake up in the morning, don't forget to eat breakfast. If you have dinner around 6:00 p.m., go to bed at 10:00 p.m., and wake up at 6:00 a.m., that means you've gone 12 hours without a meal! To break your fast and start the day with lots of energy, have low-fat cereal, fruit, wheat toast and skim milk.

 

Remember to drink plenty of water throughout the day, too! You may just feel tired because you're body is dehydrated. Keep a bottle of water by your side at all times. Don't wait until you feel thirsty to drink! By then your body is already dehydrated, which contributes to fatigue.

 

It's after lunch but before dinner and you're hungry and tired. At this point it's really tempting to run to the vending machine and get yourself a huge bottle of caffeinated soda and a candy bar, but that's not going to help you. Eventually the sugar rush will turn into a sugar crash and leave you even more tired than before. There's nothing wrong with an afternoon snack as long as it's healthy! Consider fresh fruit, yogurt, or even a small salad to boost your energy level.

 

Lastly, mild exercise can also help improve your productivity and energy. Deep breathing, chair stretches or a quick 10-minute walk around your office will greatly improve your energy level.

 

Don't forget to mix and match. If one of these tips works for you, imagine how two or three could help you power through your afternoon full of energy! Plus, they're easy to do and a part of an all-around healthy lifestyle.

 

What do you do to keep yourself from snoozing at your desk?

by tinadh | with no comments
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Climbing the Ladder
Thursday, October 01, 2009 12:08 AM

 

Build a better team with these team-building ideas

 

Team building is used by companies to help their employees excel as team members and make the work environment more enjoyable. Simple exercises and group activities can help individuals discover the strengths and weaknesses of their co-workers while revealing their own as well. Although most team-building exercises do focus on organization development, they can also be an outlet for team members to learn more about each other on a personal level. 

 

Finding Individual Strengths

Have each team member create a list of examples of when they excelled in their career. Depending on the team size, either divide individuals into smaller groups or have everyone come together to discuss their career strengths. As co-workers share their experiences, individual strengths will be revealed.

 

Improving Management

Managers are always looking for ways to improve their team’s functionality. Set up a meeting with managers throughout your company to share ideas of how they have effectively managed their team members. Ask everyone to bring tips, ideas, or examples of successful or unsuccessful solutions to common problems.

 

Organizing Events

In order to make the workplace more enjoyable, set up an event committee to coordinate team events. By having team members meet outside of the normal work environment, they are able to connect personally. While getting to know one another, you may discover common interests. To start, try setting up a monthly or quarterly lunch outing or after-hours event.

 

Volunteer Group

Try getting your co-workers together outside of the workplace to work towards a common goal. Look into fundraisers, marathons or volunteer groups in your area in which your organization can participate. This will help team members work together cohesively in a non-work environment.

 

By trying some team-building activities, hopefully you can help individuals draw out their special talents, train teams to work together cohesively and produce the best possible outcome. 

 

What do you do to improve your team’s performance?

by tinadh | with no comments
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Renew You!
Thursday, October 01, 2009 12:06 AM

 

Don’t Get Caught Without a Work-Emergency Kit!

 

What do you get when you combine a toothbrush, stain remover, and a nail clipper? The makings of your personal work-emergency kit! It’s best to be prepared for the worst (like playing peek-a-boo with your blouse that’s popped a button), and with a work-emergency kit, you can conquer whatever may interrupt your work day.

 

What should you include in your kit? One quick trip to the drugstore, or even to your own closet or medicine cabinet, can help you gather the supplies you need. Some supplies to consider include:

 

  • Toothbrush, toothpaste, and dental floss
  • Lip balm
  • Mints
  • Pain reliever, antacids, cough drops, and Band-Aids
  • Hand lotion
  • Emery board, nail clipper, clear nail polish, and nail polish remover
  • Mirror
  • Hairbrush, hair clips
  • Lint remover
  • Mending kit/sewing kit
  • Stain remover
  • Static remover
  • Shoe shine wipes
  • Facial tissue
  • Double-stick tape, glue, safety pins
  • Granola bar

 

Some supplies you may already have at your desk, like cough drops or facial tissues. Consider double-stick tape or safety pins to fix a loose hem on your pants, and you can use clear nail polish to stop a run in your nylons. A sewing kit is good to have if you lose a button from your shirt or pants. Keep a healthy snack in your kit to avoid running to the vending machine.

 

A word of caution, though—while clear nail polish and nail polish remover may help a manicure stay fresh or stop a run in a pair of nylons, be aware that these products also produce a smell which may bother those around you. Just keep others in mind when using these products.

 

With a little planning, you can be prepared for anything. 

 

Ever had a major personal work emergency? What product saved the day?

by tinadh | 1 comment(s)
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News You Can Use
Thursday, October 01, 2009 12:04 AM

City of Hope™ 

October is Breast Cancer Awareness Month. Quill is partnering with City of Hope™ to raise money to support breast cancer research. All throughout our media this month you will see references made to City of Hope. Want to know more about the organization? Read on!

Each year it is estimated that nearly 200,000 women living in the U.S. will be diagnosed with breast cancer and more than 40,000 will die. Approximately 1,700 men will also be diagnosed with breast cancer and 450 will die. Women in the United States get breast cancer more than any other type of cancer except for skin cancer. It is second only to lung cancer as a cause of cancer death in women. While no one knows the exact causes of breast cancer, research has shown that women with certain risk factors are more likely than others to develop the disease. These risk factors include:

Age: Half of all women diagnosed are 65 or older.

Weight: Being obese or overweight.

Diet & Lifestyle: Lack of physical activity, a diet high in saturated fat, and an alcoholic intake of more than two drinks per day.

Menstrual & Reproductive History: Early menstruation or late menopause, having your first child at an older age or not having given birth, or taking birth control pills for more than ten years if you are under 35. 

Family & Personal History: A family history of breast cancer—particularly a mother, sister, or a personal history of benign (non-cancer) breast disease.

Medical & Other Factors: Dense breast tissue (often identified by a mammogram), past radiation therapy to the breast or chest area or a history of hormone treatments—such as estrogen and progesterone.

When breast cancer is found in its early stages, the 5-year survival rate is 98%. That is why early detection with self-examination, clinical examination and mammograms is so important. Equally important is early treatment.

City of Hope is one of only 41 Comprehensive Cancer Centers in the country.  This is the highest designation bestowed by The National Cancer Institute. City of Hope is also a founding member of the National Comprehensive Cancer Network, which defines and sets standards for cancer care nationally.

 

City of Hope was established in 1913 as a haven for those stricken with tuberculosis. It was believed that the dry, desert-like climate of the San Gabriel Valley in California was beneficial for those with the illness. Since then, the institution has grown to more than 300 physicians and scientists and more than 2,500 employees. 

 

At any given time, City of Hope is conducting at least 300 clinical studies, involving approximately 40 percent of its eligible patients. The national average at other cancer centers is less than 5 percent. 

 

In 2009, U.S. News & World Report recognized City of Hope as one of “America’s Best Hospitals” for cancer treatment. City of Hope maintains the number one hematology program, number one prostate cancer program and number one sarcoma program in California. It ranks number two in the state for its breast cancer and musculoskeletal programs, based on the number of patients treated. Many City of Hope physicians are featured in the fourth edition of “America’s Top Doctors for Cancer,” a consumer guide to the nation’s top cancer specialists. Forbes, The Chronicle of Philanthropy, and The Nonprofit Times featured City of Hope in their annual surveys of the nation’s top nonprofit organizations. City of Hope also earned Charity Navigator's four-star ranking and has been listed as one of its "10 of the Best Charities Everyone's Heard Of." Charity Navigator's independent research shows more than 81 cents of every dollar given goes directly to support City of Hope's lifesaving mission. That ratio is one of the best there is for medical charities.   

For more information on City of Hope, go to www.cityofhope.com

by tinadh | with no comments
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An Excerpt from The Survival Guide for Working Moms (and Other Stressed-Out Adults)
Thursday, October 01, 2009 12:03 AM

Reducing Stress For a Healthier You and a Healthier Family
What you need to know about stress

 

Any challenge—or anything that seems like a challenge or a problem—can cause stress. Even wonderful events, such as a marriage or promotion, can cause stress. The body’s reaction to stress happens naturally, and can help us cope with a dangerous or difficult situation. But, if the stress continues, it can harm our health.

 

In the long run, the hormones from stress will weaken your immune system, so you can’t fight off viruses and bacteria as easily. You might be more likely to develop gastrointestinal conditions such as ulcers and irritable bowel syndrome. You might also develop high blood pressure, stroke, or heart disease. Even wounds will heal more slowly.

 

If you don’t ask for help when you need it, you risk getting sick and not being able to provide your family with the support they count on. When you catch yourself saying, “I’ll grab something to eat after I go to the school meeting and get the kids into bed,” or “If I stay up a little later, I can get all the bills taken care of,” stop, take a deep breath and think about the oxygen masks on airplanes. Remember the announcement about them? It tells parents to first place the masks over their own faces before attending to their children. That’s because if parents don’t protect themselves first, they can’t take care of others.

 

 

To read more, get a FREE copy of our book, “The Survival Guide for Working Moms (and Other Stressed-Out Adults),” by Diana Zuckerman, Ph.D. and Brandel France de Bravo, M.P.H. 

 

 

About the authors

Diana Zuckerman, Ph.D. is the President of the National Research Center for Women & Families, a research and education charity that provides free health and safety information and works to improve policies and programs that improve the health of women, children and families. Brandel France de Bravo is the Director of Public Affairs and Communications at the National Research Center for Women & Families. For useful information about health issues that affect your family and for more information about the National Research Center for Women & Families, visit http://www.center4research.org/

Ask the Expert
Thursday, October 01, 2009 12:02 AM

 

Developing a Budget for your Department

by Quill Sr. Manager Financial Analyst Mark Schacher

 

Does the word “budget” strike fear in you? It is nothing more than an exercise in organization and planning. If you follow a few simple steps, you can have a great budget drawn up in no time!

 

1)       Identify your sources of income (revenue).  What are you selling?  Services? Products? This is your revenue stream. Determine any new anticipated sources of revenue and add these to your current baseline amount.

2)       Identify how you're spending money now to sell your products (expenses).

a.       Based on your business, what are the costs associated with your sales? Subtract these from your revenues. Some typical questions to ask yourself: How much does the product we’re selling cost us? How much does it cost to store and deliver the product to the customer? Do we have after-sales support such as customer service? What is the cost of that?

b.       Identify your employees and their total expenses. List your employees and their current wage amount. Will they get a merit increase? How much do their benefits cost you? Do they get bonuses? Do they travel? How much do you purchase when your employees need office products? Subtract these amounts from the total revenue above.

c.       Marketing/Sales: How much does it cost to tell people about your products/services? Advertising/catalogs/salespeople/etc….  Subtract from total revenue.

d.       Facilities: How much does it cost to rent your space? Telephone?  Furnishings? Insurance? Again, subtract from total revenue.

3)       Now you have a basic budget for your inflows (revenue) and your outflows (expenses). As long as your revenues are greater than your expenses, you have net income and you’re doing pretty well. If your outflows are larger than your inflows, you have a net deficit. Start back at Step 1 and identify ways to increase your sources of income and/or reduce your expenses.

 

Remember, creating a budget is a waste of time if you don’t take the time every month to compare what actually happened to what you planned. Track your spending to make sure you stay within your established budget guidelines.

 

Do you have any tips to add? If so, let us know!

by tinadh | with no comments
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Editor's Note
Thursday, October 01, 2009 12:00 AM

 

A cause we hold near and dear to our hearts at Pen Pal and at Quill.com is breast cancer awareness. While October is National Breast Cancer Awareness month, we encourage all you to learn the facts about breast cancer so that you can keep yourself in the know all year long. Knowledge about this disease could save your life.

Did you know that one out of eight women in the U.S. will develop breast cancer in her lifetime? I was floored when I read that statistic from City of Hope™. That’s a very large number of women in the U.S. being directly affected by this disease. Think of eight of your girlfriends. Based on that statistic, one of them will get breast cancer. Chances are you know someone right now with this disease. Fortunately, due to early diagnosis and effective treatments, more women are surviving breast cancer.

 

I can’t urge you enough to learn how to perform breast self-exams now and see your doctor for regular mammograms starting at age 40. Breast cancer that is found early is the most treatable.

 

Please be sure to read this month’s News You Can Use article on City of Hope for some powerful information about this cancer center.

 

Christy Wolf

Editor

 

Have you been affected by breast cancer? Please share your story with us.

by tinadh | with no comments
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