Friday, February 18, 2011
Thursday, February 17, 2011
Happy Chinese Valentine's Day!
Do you know, on the 15th of the Lunar Calendar of Chinese New Year is also known as the Chinese Valentine's Day?
Here's wishing all a Happy Valentine's Day again!!
Here's wishing all a Happy Valentine's Day again!!
Wednesday, February 16, 2011
February Health Tips
Sleep Better: 7 Bedtime Habits That Help
No one likes to toss and turn all night, or even worse, struggle with outright insomnia.
There are things you can do to help get a better night's rest. A consistent wind-down routine every day can help you fall asleep more quickly and reliably.
Try any or all of the following relaxing behaviors just before bedtime to ensure a more restful night.
Take a hot bath
Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m., according to a 1997 study conducted by New York Hospital-Cornell Medical Center in White Plains, N.Y. When you soak in a hot tub, your temperature rises—and the rapid cool-down period immediately afterward relaxes you.
Two hours before bed, soak in the tub for 20 or 30 minutes, recommends Joyce Walsleben, PhD, associate professor at New York University School of Medicine. "If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep," she says. A shower is less effective but can work, as well.
Install a dimmer switch
Late in the evening, your body releases the chemical melatonin, which makes you sleepy—but only if it receives the right cues from your environment. "Melatonin is your hormone of darkness—it won't flow with the lights on," says Walsleben. "You want to transition to dark as early as 9 or 10 o'clock." Sitting in a dimly lit room before getting ready for bed can put you in the right mind-set for sleep.
Lay out your clothes
You can help your body recognize that bedtime is imminent by setting routines and repeating them every night.
"We suggest that people establish regular nightly routines before they get into bed, to help their brain shift into sleep mode," says Gary Zammit, PhD, director of the Sleep Disorders Institute in New York. "Laying out your pajamas, brushing your hair or your teeth—these habits can be very sleep-conducive."
Shun p.m. stimulants
Skipping your normal cup of joe should help you fall asleep quicker, because caffeine is a stimulant. "I don't like people having caffeine after noontime if they have poor sleep, because it can hang out in the system for a long time," says Walsleben.
Even decaf drinkers should beware: A 2007 Consumer Reports study found that even decaffeinated coffees sold at several chain restaurants contained caffeine, with one from a big chain having 32 milligrams of caffeine per cup—about the same amount as in 12 ounces of cola.
Nicotine is also a stimulant; smoking to relax before bed can actually do the opposite, revving up your heart rate and keeping your brain alert, says Walsleben.
Shut down electronics
You may find it relaxing to catch up on correspondence with friends just before turning in for the night, but the practice could increase the amount of time you toss and turn. Lit screens (that includes televisions too) are stimulating, says Walsleben, so it's best to avoid them.
"Before your targeted bedtime, begin slowing down your brain by doing something calming, like reading in a comfy chair—somewhere other than bed," she says. "Stop watching TV and checking email."
Wear socks to bed
If cold feet are keeping you awake—especially during the winter—warm them up with a soft pair of socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly, according to Phyllis Zee, MD, PhD, professor at Northwestern University's Feinberg School of Medicine in Chicago.
Limit evening food and drinks
A large meal or spicy snack too close to bedtime can leave your digestive system working overtime while the rest of your body lies awake. And alcohol may make you drowsy, but it will disrupt your sleep patterns later in the night and keep you from getting the deep, restorative REM sleep you need to feel refreshed.
If you drink a lot of any liquid before bed, for that matter, you may be up throughout the night using the bathroom. "Most adults middle-age and older have to get up at night for this reason," says William C. Dement, MD, professor of psychiatry at Stanford University and author of The Promise of Sleep, "but restricting fluids before bed can help."
Check out this website for more details!
http://www.health.com/health/gallery/0,,20462696_8,00.html
No one likes to toss and turn all night, or even worse, struggle with outright insomnia.
There are things you can do to help get a better night's rest. A consistent wind-down routine every day can help you fall asleep more quickly and reliably.
Try any or all of the following relaxing behaviors just before bedtime to ensure a more restful night.
Take a hot bath
Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 a.m. or 5 a.m., according to a 1997 study conducted by New York Hospital-Cornell Medical Center in White Plains, N.Y. When you soak in a hot tub, your temperature rises—and the rapid cool-down period immediately afterward relaxes you.
Two hours before bed, soak in the tub for 20 or 30 minutes, recommends Joyce Walsleben, PhD, associate professor at New York University School of Medicine. "If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep," she says. A shower is less effective but can work, as well.
Install a dimmer switch
Late in the evening, your body releases the chemical melatonin, which makes you sleepy—but only if it receives the right cues from your environment. "Melatonin is your hormone of darkness—it won't flow with the lights on," says Walsleben. "You want to transition to dark as early as 9 or 10 o'clock." Sitting in a dimly lit room before getting ready for bed can put you in the right mind-set for sleep.
Lay out your clothes
You can help your body recognize that bedtime is imminent by setting routines and repeating them every night.
"We suggest that people establish regular nightly routines before they get into bed, to help their brain shift into sleep mode," says Gary Zammit, PhD, director of the Sleep Disorders Institute in New York. "Laying out your pajamas, brushing your hair or your teeth—these habits can be very sleep-conducive."
Shun p.m. stimulants
Skipping your normal cup of joe should help you fall asleep quicker, because caffeine is a stimulant. "I don't like people having caffeine after noontime if they have poor sleep, because it can hang out in the system for a long time," says Walsleben.
Even decaf drinkers should beware: A 2007 Consumer Reports study found that even decaffeinated coffees sold at several chain restaurants contained caffeine, with one from a big chain having 32 milligrams of caffeine per cup—about the same amount as in 12 ounces of cola.
Nicotine is also a stimulant; smoking to relax before bed can actually do the opposite, revving up your heart rate and keeping your brain alert, says Walsleben.
Shut down electronics
You may find it relaxing to catch up on correspondence with friends just before turning in for the night, but the practice could increase the amount of time you toss and turn. Lit screens (that includes televisions too) are stimulating, says Walsleben, so it's best to avoid them.
"Before your targeted bedtime, begin slowing down your brain by doing something calming, like reading in a comfy chair—somewhere other than bed," she says. "Stop watching TV and checking email."
Wear socks to bed
If cold feet are keeping you awake—especially during the winter—warm them up with a soft pair of socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly, according to Phyllis Zee, MD, PhD, professor at Northwestern University's Feinberg School of Medicine in Chicago.
Limit evening food and drinks
A large meal or spicy snack too close to bedtime can leave your digestive system working overtime while the rest of your body lies awake. And alcohol may make you drowsy, but it will disrupt your sleep patterns later in the night and keep you from getting the deep, restorative REM sleep you need to feel refreshed.
If you drink a lot of any liquid before bed, for that matter, you may be up throughout the night using the bathroom. "Most adults middle-age and older have to get up at night for this reason," says William C. Dement, MD, professor of psychiatry at Stanford University and author of The Promise of Sleep, "but restricting fluids before bed can help."
Check out this website for more details!
http://www.health.com/health/gallery/0,,20462696_8,00.html
Tuesday, February 15, 2011
January Staff Monthly Outing - Bukit TImah Hike
We are back again with a brand new entry about our monthly outing.
Our school have been organising monthly outings, doing different types of exciting activities for the staff.
It was always fun to go out as a group and have great bonding time with each other.
So this month, we gathered our walking sticks to conquer.. Bukit Timah Nature Reserve!
Hey, it may looks like nothing, but to us, it was a great achievement!
Do feast your eyes on the pictures below.
Come join us during our outings.
It will be great fun!
February, We are off to Pulau Ubin!!
Signing out,
the ever so cool SWC bloggers
February staff monthly outing
Staff Monthly Outing in February
---> Cycling at Pulau Ubin on 26th Feb
For those interested, please email the outing guy aka Victor.
Look out for details in email.
---> Cycling at Pulau Ubin on 26th Feb
For those interested, please email the outing guy aka Victor.
Look out for details in email.
Monday, February 14, 2011
Wednesday, February 2, 2011
Health Tips January
January Health Tips
Interesting Tips that help us to reflect on our lifestyle.
Lifestyle Choices that Change Your World
1. Truth: You really do have time for the things that are most important to you. How important is your health?
· Tip: Make prioritizing your goals your highest priority. Recognize that priorities change.
· You’ll hear yourself say: “I don’t have time for this.”
2. Truth: You are as deserving of good health as anyone. It never hurts to raise your standards.
· Tip: Make sure that you can afford to maintain your health, even if it means getting a different job, moving, or doing without something else.
· You’ll hear yourself say: “I don’t have the money.”
3. Truth: You are responsible for how you order your world, conduct your relationships, and manage stress.
· Tip: Alter your perception that any person, place, or thing has the ability to control you without your permission.
· You’ll hear yourself say: “It’s stress.”
4. Truth: Many conditions that occur more frequently in older people are the result of factors other than age itself.
· Tip: Enjoy positive expectations for healthy longevity. Act accordingly.
· You’ll hear yourself say: “It’s old age.”
5. Truth: Your results in the life are at the effect of your focused action. It’s a fallacy to expect results first.
· Tip: Get clear on how cause and effect works in your life. Whenever possible, address problems at the level of their cause.
· You’ll hear yourself say: “I’ll deal with it later (after I’m well.)”
Article abstracted from http://www.wellnessimages.com/TruthsAndTips.htm
Interesting Tips that help us to reflect on our lifestyle.
Lifestyle Choices that Change Your World
1. Truth: You really do have time for the things that are most important to you. How important is your health?
· Tip: Make prioritizing your goals your highest priority. Recognize that priorities change.
· You’ll hear yourself say: “I don’t have time for this.”
2. Truth: You are as deserving of good health as anyone. It never hurts to raise your standards.
· Tip: Make sure that you can afford to maintain your health, even if it means getting a different job, moving, or doing without something else.
· You’ll hear yourself say: “I don’t have the money.”
3. Truth: You are responsible for how you order your world, conduct your relationships, and manage stress.
· Tip: Alter your perception that any person, place, or thing has the ability to control you without your permission.
· You’ll hear yourself say: “It’s stress.”
4. Truth: Many conditions that occur more frequently in older people are the result of factors other than age itself.
· Tip: Enjoy positive expectations for healthy longevity. Act accordingly.
· You’ll hear yourself say: “It’s old age.”
5. Truth: Your results in the life are at the effect of your focused action. It’s a fallacy to expect results first.
· Tip: Get clear on how cause and effect works in your life. Whenever possible, address problems at the level of their cause.
· You’ll hear yourself say: “I’ll deal with it later (after I’m well.)”
Article abstracted from http://www.wellnessimages.com/TruthsAndTips.htm
Saturday, January 29, 2011
The Celebration of our January Staff-bies
Poi Ching School has a tradition of having fellowship gathering monthly during Contact time. During this fellowship, the staff of the school would have a short lunch together for bonding and also, celebrate the birthdays of our staff.
Killing two birds with one stone, so we say.
So last week, 19th January 2011, we celebrated the birthdays of our January staff babies!
We had a huge, delicious and appetising cake. Not forgetting a spread of Mee Rebus, and 2 huge trays of an all time favourite munchies, the CHICKEN NUGGETS!
The Staff Welfare Committee also got the whole lot of us excited by getting the Angel-Mortal game started. For those out there who is unfamilliar about the game, do google it out. This mysterious game will be on-going till 9th Feb in which we will know who our Angel is. We just can't wait!
Anyhow, we have posted the pictures up for your personal view on how things go on during fellowship.
Enjoy!
Till we blog again!
Signing out,
SWC bloggers
Killing two birds with one stone, so we say.
So last week, 19th January 2011, we celebrated the birthdays of our January staff babies!
We had a huge, delicious and appetising cake. Not forgetting a spread of Mee Rebus, and 2 huge trays of an all time favourite munchies, the CHICKEN NUGGETS!
The Staff Welfare Committee also got the whole lot of us excited by getting the Angel-Mortal game started. For those out there who is unfamilliar about the game, do google it out. This mysterious game will be on-going till 9th Feb in which we will know who our Angel is. We just can't wait!
Anyhow, we have posted the pictures up for your personal view on how things go on during fellowship.
Enjoy!
Till we blog again!
Signing out,
SWC bloggers
Friday, January 28, 2011
Angel & Mortal Game
Angel & Mortal Game
19th Jan to 9 Feb
Day of revelation approaching soon!
Angel, have you been secretly blessing your mortal with kind acts?
Mortal, any word of thanks for that special angel of yours? Our SWC angels will help to deliver your heartfelt-thank-you messages! Please send your 'Thank you Angel' notes/messages to Shirley Hoe.
May the day of revelation be a surprise and pleasant one for you! :)
19th Jan to 9 Feb
Day of revelation approaching soon!
Angel, have you been secretly blessing your mortal with kind acts?
Mortal, any word of thanks for that special angel of yours? Our SWC angels will help to deliver your heartfelt-thank-you messages! Please send your 'Thank you Angel' notes/messages to Shirley Hoe.
May the day of revelation be a surprise and pleasant one for you! :)
Thursday, January 27, 2011
Wednesday, January 26, 2011
CNY updates
Chinese New Year Lunch on the 9th Feb, Wednesday 12noon.
Join in our yearly 'Lo-Hei' tradition in Poi Ching !
Join in our yearly 'Lo-Hei' tradition in Poi Ching !
Tuesday, January 25, 2011
1st January Monthly Outing on 29/1/11
1st January Monthly Outing on 29/1/11
Join our dear Victor for a morning walk at Bukit Timah Nature Reserve!
Time: 8am to 12pm
Hope to see you!
Join our dear Victor for a morning walk at Bukit Timah Nature Reserve!
Time: 8am to 12pm
Hope to see you!
Wednesday, January 19, 2011
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