Year 9 Vol.No: (99) April 2018 M O N T H LY N E W S

In this Issue

2 3 4 5Japan Gulf Company Visits Al Khafji Joint Operations and is in charge of the Environmental Project

Al-Khafji Celebrates the 6th Version of “Kulluna Al-Khafji Festival

Oil Price (Monthly)

USDollar

The Joint Audit Committee held its first meeting of

2018 on Sunday 25th March, 2018 at Al Jazeera Guest-House in Al Khafji Joint Operations. The meeting was attended by Hassan Al Zahrani and Abdul Aziz Al Ruwaie as representatives of Aramco Gulf Operations, and Falah Al-Enezi as the representative of Kuwait Gulf Oil Company. The meeting was also attended by the Secretary of the Committee Abdullah Al-Awadhi. The meeting was chaired by Falah Al-Enezi. The two committees discussed the items on their agenda related to the activities of Al-Khafji Joint Operations and reviewed the annual plan and topics of mutual interest.

Joint Audit Committee Holds its 1st Meeting for 2018

Al Khafji Operations signed a project management contract with Jacobs Zate on Monday, December11,2017. The project

management services contract will start managing planned project implementation over the next five years and cover all phases including preparation of preliminary engineering stud-ies, preparation of tenders, bidding and supervision of detailed engineering, procurement and execution of construction in vari-ous land and marine locations.Jacobs will manage, supervise and provide engineering consul-tancy for detailed designs and stages of construction for all ex-isting and offshore industrial projects. Eng. Mohammed Khalil on behalf of Al Khafji Joint Operations signed the contract. Abdul Aziz Al-Arqan said that signing with Jacobs Zate, one of the leading companies in the region with more than 70 years of experience in this field, reflects the direction of the Joint Opera-tions to create promising projects in the company with major companies that enhance the efficiency of the facilities run by the company.

Al Khafji Joint Operations Signs Project Management Contract With Jacobs Zate

Joint Audit Committee Members

Jacob’s Zate

A Delegationfrom SCE Visits AGOC

OFD Arranges a Retirement Party to “Rashid” and “Zaher”

2 | www.kjo.com.sa

Joint Operation’s NewsM O N T H LY N E W S April 2018

KJO Executive Management received the rep-resentatives of Japan Gulf Company and

were greeted by Eng. Saeed Al-Shaheen C-JOC, Executive Directors, and Managers from various departments.The JGC delegation assured them of their inter-est in the Environmental Project (PME) and the need to implement and have it ready in the time promised.They pointed to the need to put all the potential and harnesses in the completion of the project, while providing support to the contractor com-mitted to the interest of work, and stressed the need to take safety precautions in the imple-mentation of the project and the implementa-tion of the company’s safety policy.Meanwhile, JGC’s delegation promised to im-plement the project and follow it up and deliver it in time, expressing their happiness to meet with the executive management and listen to the recommendations that will be in the interest of the success of the project.

Japan Gulf Company Visits Al Khafji Joint Operations and is in charge of the Environmental Project

On Sunday, March 25th, 2018, a Delegation from Ministry of

Interior, High Commission for In-dustrial Security (HCIS), paid a visit to Al- Khafji Joint Operations in the context of mutual cooperation and to ensure compliance with HCIS safety and security instructions and rules. The delegation was received by

EDI Abdullah Al-Qahtani, and MIS Meshari Al-Sadoun. Before starting their tour in KJO, Supervisor Hamed Al-Ruwaili gave a presentation about KJO security facilities and equipment. Thereafter, the delegation visited KJO gates, the central control room, operations area, southern jetty, office park, warehouses, fa-

cilities and workshops of explo-sives. The purpose of the visit is to en-sure KJO compliance with HCIS safety and security instructions; including fire and emergency pre-paredness. HCIS’s delegation lauded the ef-forts exerted by ISD toward secur-ing all KJO sites and facilities.

In this occasion, ISD arranged a lunch party in honor of the guests, in the presence of AGOC President and CEO, Eng. Abdullah Al-Helal, EDI Abdullah Al-Qahtani, Com-mander of Installations Security Forces in Khafji, Colonel Moham-mad Al-Mutairi, and Commander of Port Security Unit, Colonel Ayedh Al-Qahtani.

A Delegation from High

Commission for Industrial

Security Visits KJO

Group photo of C-JOC and JOC Members with JGC Representatives

Al-Shaheen presenting JGC Representative a Souvenir Gift

Al-Helal with the High Commission for Industrial Security Representatives

On Monday, March 19th, 2018, AGOC President and CEO, Eng. Abdullah

Al-Helal, received a delegation from the Saudi Council of Engineers (SCE), Eastern Province Branch, headed by SCE Eastern Province Branch Manager, Eng. Mubarak Hadi Al-Omar, in the presence of the Managers of the Technical Departments and a group of Saudi Engineers.This visit, which is the first of its kind, came within the context of mutual coop-eration between Aramco Gulf Operation (AGOC) and Saudi Council of Engineers (SCE). Joint Cooperation: Both parties discussed the status of Saudi engineers as well as the engineering and logistic services rendered by SCE to them. In this regard, Al-Omar lauded the joint and constructive cooperation between AGOC and SCE. Word of Al-Helal: AGOC President and CEO, Eng. Abdul-lah Al-Helal, delivered a word in which he welcomed the visiting delegation and gave a brief about AGOC, its roles, activi-ties and achievements, and introduced its engineers. He lauded the role of SCE in supporting the professional accredita-tion program of engineers, which aims at promoting the professional level of engi-neers, and highlighted the outputs of the program and methods of developing the same. The Role of AGOC’s Engineers: Eng. Saleh Mashraf, from ESD, delivered a speech highlighting the role of the Saudi engineers, the nature of their jobs, their

fields of expertise and engineering ac-tivities. Then he presented a documentary video about the Company and its phases of development since inception. SCE’s Vision and Mission: SCE made a video presentation demon-strating its vision, which is to promote engineering profession, facilitate engi-neers and engineering establishments to reach ideal solutions, enhance the level of performance, and encourage innovation and creativity to achieve an internation-ally recognized position. It demonstrated also its objectives; particularly, building outstanding engineering efficiencies that effectively contribute to the economic growth of Saudi Arabia; creating con-ducive environment for innovation, de-velopment, and creativity that serve the requirements of the society; and encour-aging Saudi engineering firms and Saudi engineers to develop their competitive abilities.SCE’s Strategies: The presentation demonstrated also the ten major strategies adopted by SCE; par-ticularly:1-To contribute to raise the standard of engineering education in academic, train-ing, and professional fields aiming at materialization of compatibility between educational outcomes and employment market requirements.2- Enhance the capabilities of engineers and technicians by approving curricula for qualifying and training at Kingdom level that enable them to practice their profes-sion effectively.

3- Work on authorizing the basics and rules that control the licenses, engineer-ing practices, and ethics of the profession.4- Encourage research, development, in-novation, and creativity in all engineering fields.5- Offer attractive and prompt services to companies, engineering offices, and engi-neers.6- Review decisions and codes of prac-tices/systems in both public and private sectors pertaining to engineering sector and profession, and to suggest appropri-ate amendments that will contribute to realize the goals of the Council. 7- Active participation of Saudi engineers and engineering companies in projects in both public and private sectors, and developing real working partnership be-tween Saudi and foreign engineering firms in such a way as to develop the na-tional faculties.8- Encourage integration between nation-al companies and engineering establish-ments to enable them to execute major projects.9- Strive to promote small and medium size engineering establishments and indi-vidual engineering offices.10- Edify the society about goals and as-signments of the Council, and the role of engineering sector in the execution of various developing projects.SCE’s Accomplishments: A discussion was opened about the re-quirements for obtaining the necessary scientific qualifications and the profes-sional tests, as well as signing agreements

with the official authorities, providing pro-fessional training and development, man-aging the engineering divisions, councils of branches and visions of the divisions, as well as the method of registering in SCE. In this regard, the visiting delegation pre-sented a video demonstrating SCE 2017 accomplishments.Participation of AGOC’s Engineers and Selecting SCE’s Coordinator: The present engineers introduced them-selves, their jobs and fields of expertise during the meeting. SCE’s delegation opened discussion and replied to the que-ries regarding the method of registration, professional classification and other rele-vant issues applicable by SCE. Eng. Saleh Mashraf was selected as SCE’s Coordina-tor for the engineers in AGOC. It is worth mentioning that SCE was estab-lished under the Royal Decree No. 36/m issued on 26/9/1423H, as per the Cabinet’s Resolution No. 226, dated 13/9/1423H. It is a scientific professional council that aims at developing the engineering pro-fession and anything promoting it to the highest levels. SCE assumes many tasks; including putting the standards and crite-ria for practicing and developing the pro-fession; such as license terms, rules and tests required to obtain professional de-grees, preparing studies and researches, organizing courses, holding seminars and conferences related to the career, as well as providing technical advice, as per its field of specialty, according to the regula-tions set by SCE’s board of directors.

A Delegation from SCE Visits AGOC

Joint Operation’s News M O N T H LY N E W S April 2018

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Al-Helal posing with SCE Members alongside AGOC Engineers

Saleh Al Jumaa giving a presentation about SCE

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Joint Operation’s NewsM O N T H LY N E W S April 2018

On Thursday, March 22nd, 2018, Khafji Governor, Mohammad Al-Hazza, inau-

gurated the sixth version of “Kulluna Al-Khafji” Festival at Khafji Corniche, in the presence of EDI Eng. Abdullah Al-Qahtani and Director of Saudi Commission for Tourism and National Heritage in Eastern Province, Eng. Abdul Lateef Al-Bunayan, together with a number of government and military department directors and officials, as well as many dignitaries and private sec-tor companies. The festival kicked off its activities in the Main Tent by playing the national anthem and reciting verses from the Holy Quran. Festival’s CEO, Sattam Al-Balawi, delivered a speech welcoming the guests and visi-tors, and highlighted the historical back-ground of the Festival since its inception in 2008, and how it evolved rigorously until

reaching into the current outstanding lev-el. He extended his appreciation to Khafji Governor for his continuous support and to Aramco Gulf Operation for its continu-ous contribution and support, as well as all other entities which contributed in making the Festival a great success. Khafji Governor then delivered a word ex-pressing his happiness for honoring his promise for continuing the Festival for the next years, and extended thanks and ap-preciation to H.R.H. Saud Bin Nayef, Prince of the Eastern Province, for his support and instructions toward overcoming any obsta-cles confronting the Festival. He thanked also AGOC for its limitless support and ap-preciated all participating members and government departments. The opening ceremony witnessed many shows on the stage by students, poets, and

folklore teams, as well as a show about the soldiers guarding the southern borders of the Kingdom. Afterwards, the opening ceremony was concluded by the operetta of the festival, which includes three drawings about Khafji City, National Army and Saudi Folkloric Dance (Arda). Afterwards, all corners of the Festival were inaugurated one by one, and the programs and festivities started smoothly with fasci-nating variety, in a happy atmosphere, in the presence of a big number of guests and visitors.The corners of the Festival included the production families, which served rich menu of local meals and sweets, and many handmade goods. There were also wards for entertainment, shows, plays, children playgrounds and activities, and variety of

activities for all age groups of the visitors. The government departments also par-ticipated in the Festival; including Civil Defense, Traffic Department and Border Guard, as well as healthcare institutions. Statistics about the Festival: More than 86 production families participat-ed. 121 events and shows were arranged; including two standup comedy shows and three cinema shows. The external theatre/stage presented 120 gifts per day and the tourism bus made 50 tours. The number of visitors exceeded 150 thousands. The Festival lasted for ten days and con-cluded its events on Saturday, March 31st, 2018.In the concluding ceremony, AGOC was honored for supporting the Festival, to-gether with the other participants, support-ers and organizers.

Under AGOC’s Sponsorship and SupportAl-Khafji Celebrates the 6th Version of

“Kulluna Al-Khafji Festival

Al-Hazaa and Al-Qahtani inaugurating the Festival

A participant shows her handwriting skills The Royal Anthem

Aerial picture of the Festival

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Joint Operation’s News M O N T H LY N E W S April 2018

The schools of H.H. Al-Faisal in Al Khafji

visited Al-Khafji Joint Operations and imple-mented an awareness initiative by the chil-dren in the residential area of the families. At the beginning of the visit to the family beach, the teachers divided the school students into groups. They then distributed and glued slogans to promote cleanliness and the importance of preserv-ing the environment in order to raise aware-ness. The visit ended with children playing on the beach in an atmo-sphere of joy and enter-tainment.

H.H. Al-Faisal Schools Implement

Conservation Initiative

on the Environment in KJO Family

Quarters

On Thursday, March 22nd, 2018, the In-formation Technology Department

(ITD) received a group of students and their accompanying teachers from Al-Mustaqbal Private School, within the context of its commitment to serve the local community and to enrich the knowledge and informa-tion of Khafji students. The delegation was received by MIT Eng. Nabeel Al-Najrani, the Coordinator of the Visit, Mohammad Al-Enazi, Head of Office Automation, Eng. Yahia Assiri, and Busi-ness Coordinator Hamad Al-Ajmi.Al-Najrani expressed to the students the keenness of KJO to follow safety rules and methods, as well as enhancing communi-cation with the local community by organiz-ing many programs; including giving the chance to the students to visit KJO prem-ises; particularly, ITD, to get familiar to the tasks, roles and equipment of ITD, as well as its business and technology services. He wished to the students useful visit that moti-vates them to exert more efforts in learning and self-development.

Afterwards, Eng. Yahia Assiri briefed the stu-dents about the importance of telecommu-nications and wireless communications, as

well as its essential role in supporting busi-ness sectors. He accompanied the students to familiarize them with the major sections

of ITD; including Data Center. He introduced to the students the components of the Center, such as the communication and networking equipment, serv-ers, storage means, electronic reception display and electronic control of ITD entrances. He ex-plained to the students how the data storage methods evolved and how data exchanged be-tween computer users and via e-clouds. At the end of the tour, a discus-sion session was arranged to an-swer the queries of the students. The teachers expressed their ap-preciation to the management of KJO and lauded the services and generous reception made for the delegation. The students and the accompanying teachers were

presented with gifts and group photos were taken for them.

ITD Receives a Group of Khafji Students

On Tuesday, April 17th, 2018, the Off-shore Production Department (OFD)

arranged a retirement party for Rashid Al-Subaiei and Zaher Shafee, on the occasion of their retirement, at OFD Meeting Hall, in the presence of the Acting OFD Manager; Dr. Abdullah Al-Ajmi, MTM Eng. Abdul Kareem Al-Thuwaini, MON Eng. Mohsen

Al-Zobi and MEX Eng. Sulaiman Malek, to-gether with OFD Superintendents, Supervi-sors and colleagues. Dr. Abdullah Al-Ajmi, Acting Manager, wel-comed the attendees and thanked them for participating in the send-off party of their colleagues. He lauded the dedication of the retirees throughout their long tenure

of service in KJO. He said to the retirees: “It is great and beautiful to leave while all people around you love you. You spent long years with your colleagues and gained their respect and love. Today you leave this place but will never leave our hearts. We wish you all the best in your endeavors and wish you a new happy life among your families and

friends”. The retirees expressed their deep appreci-ation to their colleagues and superiors for their care, love and cooperation. At the end of the party, the honorees re-ceived trophies and gifts and group pho-tos were taken for them among their col-leagues.

OFD Arranges a Retirement Party to “Rashid” and “Zaher”

Group photo of the Retirees and their colleagues

The Students during their visit

Group photo of the students with their KJO souvenirs

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| Safety |

Key points

• Make your committee’s immediate and long-term goals reason-able, especial-ly as the group is gaining its footing.• Well-run commit-tees can be especially effective when members digest numerous perspectives, both from inside the organization and other industries.• Committees should be mindful of following a respectful, business-like etiquette during meetings, even as efforts are made to add novelty and interactivity.• Designate one member to ensure each person is being treated with respect and that proceedings remain on course.Safety consultant Carl Potter once was told about a workplace in which an employee asked for his name to be deliberately drawn from a hat so he could be the new member of the organization’s safety committee.Although he felt otherwise, the worker planned to feign disgust at the selection when his name was revealed during an as-sembly. Such irritation simply matched the workplace culture.“It wasn’t popular to be a member of the safety committee and like being on it,” said Potter, who is based in Tulsa, OK.Potter and counterpart Richard Hawk – a veteran safety pro turned professional speaker based in Bridgeton, NJ – believe it doesn’t have to be that way. Each spoke with Safety+Health about ways to build more ef-fective and enjoyable workplace safety com-mittees. Their thoughts, as well as guidance from the National Safety Council, helped shape the following seven tips.-1 Put progression before perfection at the start. When creating a safety committee, begin the process with immediate and long-term goals, but be careful about aiming too high initially.“What are you going to accomplish?” Potter said. “Is there a measurement that you’re go-ing to have? What can you do to push safety forward just a little bit? Not monumental, not huge, but one thing that you can hang your hat on Dec. 31 and say, ‘This is what our committee accomplished in 2017.’”-2 Embrace variety. Workplaces consist of employees with varied positions and back-grounds. Ensure your safety committee fol-lows suit by including a mix of your organiza-tion’s labor force and management.“This is not an authority position,” Potter said. “This is a representation.”Committees should include current or previ-ous safety champions as well. “Make sure you have people who are gung ho about it, because that’s really important when you get it going,” Hawk said.-3Develop a basic curriculum. Be prepared to provide training and materials to boost com-mittee members’ knowledge and recognition of workplace safety and health hazards, as well as ways to avoid and prevent them.

Potter noted that numerous safety education resources are available. NSC and other worker safety organizations offer extensive training in a variety of areas, while the OSHA Outreach Training Program includes 10-hour and 30-hour classes.

-4Plan meetings ahead of time. Develop meeting agendas a few days in advance and distribute them so committee members can prepare. Part of the agenda should include setting a time limit for the entire meeting as well as for each agenda item. Monitor how meetings adhere to these limits.Hawk also favors having one person serve as the committee’s “conscience.” This person’s duties would include keeping the group focused and ensuring the committee is acting properly, following pre-determined ground rules and treating all members with respect.-5Maintain a reasonable rotation among committee members. Ideally, the committee will be made up of volunteers rather than appointed or selected members. That dy-namic increases the probability of consistent member investment and energy, Hawk and Potter said.Consider the size of your organization and the committee when deciding the best rotation schematic. Hawk stressed the importance of a quantity of perspectives and the tendency of groupthink to build on an individual’s idea.“That’s one thing that happens a lot – people get on a committee and then no one else can get on it,” Hawk said. “So make sure it rotates a lot.”For most larger companies, Potter suggests a rotation of three years on, two years off.-6Don’t be boring. Hawk champions the cre-do “Make Safety Fun,” so he naturally offered several ideas on how to make this happen.“It gets to be so boring, like meetings can in general,” Hawk said. “So what can you do to vary it? Make it an agenda item. Talk about what we can do to make these meetings more fun and make them better.”Suggestions include opening meetings with personal reflections or exercises before the traditional reading of minutes; using occa-sional guest speakers; and scheduling some meetings at a nearby restaurant, museum or park.Professional decorum still applies, of course.Occasionally look outward. “Try to get in touch with other industries and see what they’re doing outside of your field,” Hawk said. “For example, if you’re in construction, oil or gas [industries], reach a hospital and see what their safety committee is doing.“Just getting your brain thinking differently. That’s exactly what it is. They’re going to have a different mindset and approach than you will. Plus, it’s more interesting for the com-mittee members when they do that kind of stuff. Plus, it’s not hard to do.”http://www.safetyandhealthmagazine.com/articles/15308-

tips-for-an-effective-workplace-safety-committee

| Safety |

PanoramaM O N T H LY N E W S April 2018

| Environment |

Algae can be glamorous, too: In the crisp, clear waters off the Atlantic coast in the United Kingdom, an unassuming, bushy seaweed glows in

deep blues and greens. It turns out that this species is packed with opals — but, not the gemstone.Rainbow wrack (Cystoseira tamariscifolia) is a type of brown alga found in the Mediterranean Sea and off the Atlantic coast of Europe. In the water, these algae glow. And although there are many glimmering organisms that live in the water — for example, bioluminescent jellyfish and lantern fish — most produce their own light.Rainbow wrack, on the other hand, doesn›t. Instead, just like the precious gemstone, it uses a crystal structure to reflect sunlight, according to a new study published April 11 in the journal Science Advances.To study the shimmering seaweed, a group of researchers gathered the plant from a typical tourist-inhabited beach in southwest England during low tide. Using a variety of microscopy techniques, they discovered that the alga›s cells contained baggies of «opals.» [Gallery: Eye-Catching Biolumi-nescent Wonders]Again, not the gemstone. Physicists use the term «opal» to describe any material with a very specific, tightly packed lattice structure, said senior study author Ruth Oulton, a physicist at the University of Bristol. Whereas gemstone opals are made from spheres of silicon dioxide, this algal opal is made from oil droplets called lipids. But all «opals» reflect light in very similar ways. (Opals are also found in insects: shiny beetles and some but-terflies have hard opal structures on their exteriors.)It›s very rare for plants to have opal-like structures, but if they do, they›re usually found in a hard exterior, like cellulose in cell walls, Oulton told Live Science. In the case of rainbow wrack, «it›s the first time that an opal›s been found that›s not made of hard material inside a living thing.»What›s more, the researchers found that rainbow wrack reacted to the light, changing its structure to dim and brighten itself, depending on the conditions. When there was ample light, the alga took apart its tightly packed opal structure to dim its glow. But when surrounded by near dark-ness, within a few hours it re-ordered all of the spheres back together into a lattice. Soon, it was glowing again.The researchers don›t know exactly why rainbow wrack adopted this mechanism. But because this species lives in an area where changes in the tides sometimes leave it exposed on the beach and other times buried under 9 feet (3 meters) of water, they think it could have evolved to regu-late the amount of light that reaches its chloroplasts — organelles that direct photosynthesis in cells. It›s more than likely not a coincidence that the baggies of opals are surrounded by chloroplasts, Oulton said.«What we know is seaweed itself can change [its] opal … when it gets light-er, the opal structure disappears,» Oulton said. «When [a] beetle dies, the opal is still there, but if the seaweed were to die, all of it would disappear,» she added.Scientists can›t yet replicate the process of turning the opals on and off in the lab, but they›d like to be able to. After talking to some chemists, the team figured out that this new finding could open up new possibilities, such as biodegradable displays. For example, if they can mimic rainbow wrack›s process of packing and unpacking opal structures based on light, researchers may be able to create biodegradable packaging and labels from something as commonplace as coconut oil.This could take the form of labels on food packaging that turn a different color, based on expiration dates; or plastic in packaging that totally disin-tegrates after a while, the researchers said.In the meantime, rainbow wrack will continue to sway in high tides, looking glamorous as always.https://www.livescience.com/62363-iridescent-algae-opals-rainbow-wrack.html

Iridescent Algae Glow with Their Very Own Opals

7 tips for an effective workplace safety

committee

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| Management |

Panorama M O N T H LY N E W S April 2018

| Health |

Why you feel tired all the timeDo you often ask yourself,

«Why am I so tired all the time?» If so, this article may be the perfect read for you; we have compiled a list of some of the most common reasons for tiredness and what you can do to bounce back into action.According to the Centers for Dis-ease Control and Prevention (CDC), around 15.3 percent of women and 10.1 percent of men regularly feel very tired or exhausted in the United States.Tiredness can cause an array of problems. For example, around 1 in 25 adult drivers report falling asleep at the wheel each month.About 72,000 crashes and 44,000 injuries each year are a result of drowsy driving, and that›s not to mention the estimated 6,000 fatal crashes caused by drowsy drivers.Everyone feels tired at some point in their lives — whether it›s due to a late night out, staying up to watch your favorite TV show, or putting in some extra hours at work.Often, you can put your finger on the reason you›re not feeling your best, but what about those times when you can›t pinpoint the cause of your tiredness? What makes you feel tired then?Medical News Today have re-searched the possible explanations for why you could be feeling so drained and the steps that you can take to feel re-energized.1. Lack of sleepA lack of sleep may seem an obvi-ous reason for feeling tired, yet 1 in 3 U.S. adults are consistently not getting enough of it.People aged between 18 and 60 years need 7 or more hours of sleep every day to promote optimal health, according to The American Academy of Sleep Medicine and the Sleep Research Society.Getting under the recommended hours of sleep each night is not only associated with fatigue, impaired performance, and a greater risk of accidents, but it also has adverse health outcomes.These include obesity, high blood pressure, depression, heart dis-ease, stroke, and an increased risk of death.If you struggle to fit in 7 hours of sleep, here are some tips to help you achieve a full dose of much-needed slumber:• Maintain a consistent sleep routine. Try to go to bed at the same time every night and get up at the same time each morning — even on the weekends.• Avoid naps. We need a certain amount of sleep within a 24-hour period and no more than that. Nap-ping reduces the amount of sleep that we require the following night, which might lead to difficulty getting to sleep and fragmented sleep.• Limit time awake in bed to 5–10 minutes. If you find that you are lying awake in bed worrying or with your mind racing, get out of bed and sit in the dark until you are feeling sleepy, then go back to bed.• Ensure that your bedroom is quiet, dark, and a comfortable temperature. Any light that enters your room could disturb your sleep. Ensure that your room is dark and that light emitted from digital devices is out of sight. Cooler room temperatures are considered bet-ter to promote sleep than warmer

temperatures.• Limit caffeinated drinks. Try not to consume caffeinated beverages after noon. The stimulating effects of caffeine can last for many hours after intake and cause issues with initiating sleep.• Avoid tobacco and alcohol before bed. Smoking cigarettes and drink-ing alcohol before going to bed may cause fragmented sleep.If you practice all the sleeping habits listed above and still wake up tired, it might be a good idea to con-tact your healthcare provider and discuss whether you have a sleep-related medical problem such as insomnia, obstructive sleep apnea, or restless legs syndrome.2. Poor dietThe easiest way to banish tiredness is to make adjustments to your diet. Eating a healthful and balanced diet can make the world of difference to how you feel.To improve your health and get all the nutrients you need — as well as eliminate fatigue — it is vital to choose a healthful mix of food from the five food groups, which are: fruits, vegetables, grains, protein, and dairy.You can switch up your eating style today by implementing some of these small changes:• Eat the right amount of calories for your sex, age, weight, and activ-ity level. Eating either too much or too little can make you feel slug-gish.• Fill half of your plate with fruits and vegetables. Be sure to focus on eating whole fruits and a selection of vegetables.• Ensure whole grains make up half the grains you consume. Examples of whole grains include brown rice, oatmeal, whole cornmeal, bulgur, and whole-wheat flour.• Shift to low-fat and fat-free dairy to help limit your calories from saturated fats.• Vary your protein routine. Try to choose lean poultry and meat, limit processed meats, choose unsalted nuts and seeds, and select some omega-3-rich seafood.• Cut down on sugar. Sugar can give you a quick rush of energy, but it wears off fast and might make you feel more tired. Avoid foods and drinks that have lots of added sugar.• Never skip breakfast. Regularly skipping breakfast can lead to you missing out on key nu-trients and the energy that you need to kick-start your day.• Eat at regular intervals. Sustain your energy levels by eating three meals per day and limiting unhealthful snacks.• Drink enough water. Drinking water can help to pre-vent dehydration, which results in fatigue, unclear thinking, mood changes, overheating, and constipa-tion.3. Sedentary lifestyleWhen tiredness sets in, sitting on the couch and relaxing could seem to be the only answer. But getting

up and moving may be the best thing you can do to re-energize and eradicate fatigue.Research by the University of Geor-gia (UGA) in Athens discovered that compared with sitting quietly, one single bout of moderate-intensity exercise lasting for at least 20 min-utes helped to boost energy.An earlier study by UGA also found that when sedentary individuals completed an exercise program regularly, their fatigue improved compared with those who did not.The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans suggest that all adults need 2 hours and 30 minutes of moderate-intensity exercise per week and muscle-strengthening activities that work all the major muscle groups on 2 or more days per week.This may seem to be a lot of time spent exercising, but you can spread out your activity across the week and, in total, it is just the amount of time that you might oth-erwise spend watching a movie.If you have not exercised for a while, start slowly. Begin with a brisk 10-minute walk each day and build up to walking fast for 30 minutes on 5 days per week.Brisk walking, water aerobics, riding a bike, playing tennis, and even pushing a lawnmower can all count toward your time spent doing moderate-intensity exercise.4. Excessive stressMany situations can cause stress. Work, financial problems, relation-ship issues, major life events, and upheavals such as moving house, unemployment, and bereavement — the list of potential stressors is never-ending.A little stress can be healthy and may actually make us more alert and able to perform better in tasks such as interviews, but stress is only a positive thing if it is short-lived.Excessive, prolonged stress can cause physical and emotional ex-haustion and lead to illness.Stress makes your body generate more of the «fight-or-flight» chemi-cals that are designed to prepare your body for an emergency.In situations such as an office envi-ronment where you can›t run away or fight, the chemicals that your body has produced to protect you can›t be used up and, over time, can damage your health.Some of the most common condi-tions that report fatigue as a key symptom include:• anemia• underactive thyroid• diabetes• anxiety• depression• chronic fatigue syndrome• urinary tract infection• food intolerance• heart disease• glandular fever• pregnancy• vitamin and mineral deficienciesIf you are concerned that you have a medical condition that is caus-ing you to feel tired, arrange an appointment with your healthcare provider to discuss your worries as soon as possible.

https://www.medicalnewstoday.com/articles/320800.php

If you’re a manager with good intentions, you genuinely want to do right by your team (unlike horrible bosses who like the title, but aren’t

interested in putting in the actual work of managing). But sometimes, being the boss can make you feel like you’re a babysitter and your employees are just people you need to keep alive and happy for set amounts of time. And that feeling makes sense. For about eight to nine hours a day, you’re “in charge” of them. You make up rules. They push back against the rules. You reward them for good behavior. And when they’re badly behaved, you hope someone else will resolve the problem…And that last example right there is why this article exists. While it’s good to be an engaged manager, your direct reports are not children and you’re not their babysitter. So how do you determine if you’re managing or babysitting your team?Here are three signs to look out for:1. A Babysitter Lets Their Team Do Whatever They Want as Long as They Don’t Break AnythingYou may want to be considered a “cool boss,” but there’s a difference between being liked and being respected. If you find yourself letting mediocre work go unchecked, allowing your team to show up late or unprepared, or ignoring questionable behavior, you’re babysitting your team.A Manager Sets Clear ExpectationsSometimes you have to be the bad guy. The same way that you need to understand your team’s needs as individual employees, they need to understand yours as a manager. This means being clear about what you expect them to handle and when you expect to be involved.If a team member is constantly bringing things to your attention that they’re capable of handling on their own, let them know. And if they’re leaving you out of the loop of conversations where your input is needed, also let them know. You see the theme here?It’s never a good idea to assume that people can read your mind. Even worse, you can’t get upset if you don’t express when things should’ve been handled differently. This is not to say that you need to create a running list of do’s or don’ts (because then you can add “condescending micromanager” to your title). Instead, tackle expectations head-on and set them as soon as possible so that everyone is on the same page from the start. 2. A Babysitter Wants to Resolve All Conflicts as Fast as PossibleA tell-tale sign of being a babysitter is running behind your team to fix problems immediately—just as you would with children, picking them up when the fall down or consoling them when they start crying. You may think you’re doing your employees a favor by taking care of messes yourself—but it’s actually hurting them (and you). A Manager Asks, “What’s Your Plan?”It can be tempting to jump in with a solution to an employee’s issue, but that’s not always necessary. You can save yourself the time and energy (and make your employees more proactive) by asking this question: “So, what’s your plan?”Give your team the opportunity to address their own conflicts and come up with answers independently. If you have employees who are less experienced, guide them through the problem-solving process without dictating what you think should be done.Asking this simple question starts a dialogue so that you can see where your employee’s head is at. Then, you can get more information or add feedback as required.3. A Babysitter Only Gives Good PraiseWho doesn’t like giving positive feedback? Yet, handing out praises like freebies doesn’t provide room for your employees to stretch their skills. In fact, it can give team members a false impression that they can do no wrong and encourage them to play it safe—to keep the praises com-ing—rather than take risks. Your team will start to become dependent on the pats on the backs and rely on you to take care of the tough stuff. A Manager Encourages AccountabilityThe best way to encourage your team to be independent is to give them the authority to act independently. This shows that you trust them to use their professional experience to do what you hired them to do. A good manager hones their employee’s skill set and strengths by delegating tasks to them and giving them opportunities to stretch their boundaries. And, when an employee messes up, a good manager sup-ports them as they work to fix it.One thing to remember is to make sure you provide ongoing feed-back—constructive and positive—on a consistent basis. This way there’s always an opportunity for your direct reports to discuss their progress and learn from their mistakes. If you trust your team and give them the ability to make their own deci-sions, ultimately they’ll be more likely to make the right decisions—and without your help. They’ll respect you as a leader, and in turn you’ll inspire them to spread their wings and take ownership of their careers. https://www.themuse.com/advice/3-differences-between-good-man-ager-babysitter?ref=carousel-slide-0

3 Ways to Figure Out if You›re Babysitting Your

Team or Managing Them

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There’s a reason Gmail has become so popular — it’s free, it’s easy to use and it keeps evolving. To top it all off, Gmail offers even more

improvements through the use of extensions, which are optional, user-installed upgrades that add new features or improve on features that already exist within the platform.These are some of the best Gmail extensions available, giving you the information, the tools and the ability to improve your productivity and make your life easier:• Gmail Metrics. How much time do you really spend on email? Chanc-es are, it’s more than you think. With Gmail Metrics, you can learn valuable information about your email habits, including how much time you spend writing and reading, and how many emails you send and receive each day — as well as from whom. It’s the first step in master-ing email productivity, and is even more valuable when used to monitor team email productivity.• Boomerang. Boomerang enables you to set a “boomerang” on sent emails, which reminds you if they aren’t replied to after a certain amount of time. It’s the perfect tool for preventing conversations — such as those with employees, colleagues, vendors, clients, and sales leads – from falling through the cracks.• Streak. An extension geared toward sales teams, Streak allows you to turn Gmail into an interactive CRM. It may take some time to get used to the new layout of your inbox, but it allows you to organize your sales funnel, track and manage your leads, set reminders for follow-ups and appointments, and collaborate on various tasks.• Todoist. Todoist is an extension designed to turn your email inbox into a complete task management system. You can convert all your emails into individual tasks, which you can then aggregate and check off, one by one, until you reach your goals for the day or week. If you struggle to keep your inbox free from clutter, or if you often miss responses, this is the extension for you.• ActiveInbox. ActiveInbox is another app that lets you turn all your messages into tasks, which you can then sort, organize, prioritize, and track to make sure you’re getting things done. You can group tasks into projects, and measure your effectiveness — not to mention making sure you don’t leave anything incomplete or neglected.• LinkedIn Sales Navigator. Formerly known as Rapportive, this is an email extension for salespeople, or anyone who wants to learn more about who they’re emailing. It draws in information on all your email contacts, linking automatically to social media sites to pull in details that may be relevant to your job. If you’re especially forgetful, or if you just need more details to do your job well, it’s a beneficial addition.• HelloSign. If you’re tired of signing documents by printing, signing, and scanning, or dealing with document managers, HelloSign is ideal for you. It allows users to sign documents right from Gmail—no extra steps required.• KeyRocket. If you like saving time with shortcuts, check out Key-Rocket. KeyRocket observes all your actions within Gmail, and when you take an action that could be done faster with a keyboard shortcut, it alerts you. It’s a fast way to learn all the shortcuts that Gmail has to offer.•Ginger. Have you ever sent an email with an embarrassing typo? Gin-ger will make sure that never happens again; the extension will check for grammar, spelling, punctuation, and overall sentence structure. It even offers limited translating abilities for 40 different languages.•Followup.cc. Followup.cc is an extension that allows you to draft emails to schedule and send at any time in the future. You can also send yourself reminders to follow-up with your main contacts, and see if and when your emails are read.https://www.nbcnews.com/better/tech/10-gmail-extensions-can-boost-your-productivity-ncna848296

10 Gmail extensions that can boost your productivity

Editor-in-Chief Eng. Riyadh Al-Hassan Editing Supervisor Salem J. Al-Dousari

Technical Support Supervisor Falah Al-Ajmi

Xing Mobility›s 1,000-kilowatt (1,341-hp) electric on-road/off-

road supercar called the Miss RUnlike Tesla, Taiwan›s Xing Mobility isn›t interested in becoming a car manufacturer. It just wants to prove the performance and reliability of its electric powertrain systems. And it›s chosen to demonstrate its prowess with an ab-solutely ludicrous experiment – a 1,000-kilowatt (1,341-hp) electric on-road/off-road supercar called the Miss R. Using four-wheel torque vectoring, the Miss R promises to accelerate from 0-100 km/h (0-62 mph) in just 1.8 seconds, which would see it pip-ping the 2020 Tesla Roadster by a 10th of a sec-ond and absolutely annihilating anything short of a purpose-built dragster from the internal combustion world.Reaching 200 km/h (124 mph) will take about 5.1 seconds, which is how long it takes last year›s Maserati Quattroporte to reach half that speed, and Miss R is expected to have a top speed be-tween 270 and 300 km/h (168 and 186 mph).Heat becomes a huge issue in ultra high-perfor-mance electrics, and Xing has safeguarded its battery packs from overheating using an unique liquid cooling system. Xing has created Lego-like stackable modules each containing 42 lithium-ion cells and packed 98 of them into the car for a total of 4,116 cells. All of these are immersed in 3M›s Novec 7200 engineering fluid, which is totally non-conductive, great for heat transfer and also happens to suppress fire.

Xing tells us this liquid cooling system allows the extraction of a massive amount of power, equal to or slightly more than the Tesla, while using somewhere between 30-50 percent fewer cells. That means this car won›t get near the Roadster›s 998-km (620-mi)

range, but it allows the entire battery pack to be swapped over in just five minutes.Miss R is currently undergoing initial testing. The next test will boost things up to the terrifying full power of this thing, and the prototype is slated to be completed in 2018. A limited production run will then begin in 2019, with a purchase price of around US$1 million expected.Oh, and yes, despite this thing›s utterly obscene power and acceleration, it›s designed for road, track AND off-road rally use. There›s no doubt 1,341-hp off the road will turn a few hairs white. After all, Group B rally was shut down in the mid-80s when cars making less than half that figure were sending too many drivers to a fiery doom.At a million dollars a pop, Miss R doesn›t do much to prove the economics of electric perfor-mance – we›ll leave that to the US$200k Tesla – but it›s yet another demonstration of the wild, furious performance you can get when you swap hydrocarbons for electrons.

welectric-hypercar/52317/

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The insane 1-megawatt electric on/off-road Miss R supercar

Last PageM O N T H LY N E W S April 2018

Traffic week in Khafji 1988