Free Time Activities
What are 2 reasons why doing activities during free time is helpful? (i.e. day structure)
Improve mood
Improve sleep
Maintain routines/structure
Decreases anxiety
Increases socialization
Provides meaning or sense of purpose
Increases self-confidence
What are 3 factors that impact sleep?
sleep/wake times, substances (caffeine), daytime activities, activities before bed, mood/anxiety, sensory environment, pain, medical conditions, urinary urgency/incontinence
What items can you NOT put in the microwave?
Aluminum foil
Metal
Silverware
Styrofoam
Some plastic
Name a go-to meal that you eat for breakfast
Eggs + Toast + Fruit
Yogurt + Granola + Berries
Cereal + Milk + Coffee
Muffin + Greek Yogurt, etc.
What are the health effects of high sodium consumption?
Increased risk of high blood pressure
What is one activity that is low energy and social?
Playing cards
Arts & crafts
Book club
Groups
Texting/phone call
Watching movies/TV with friend
Go to salon/barber
Having dinner
What is 1 tip to consider for activities before bed to improve sleep?
Avoid caffeine/heavy meals/exercise/screen time close to bedtime
Consider incorporating relaxing activities, warm bath/shower, journalling
What would you do if there was pink mold growing in the shower?
Apply anti-mold cleaning spray
Name a go-to meal that you eat for lunch
Deli meat + Cheese + Bread/crackers
Chicken salad + Cranberries + Tortilla wrap
Tuna salad + Pickles + Lettuce + Sandwich bread
Salad + Feta Cheese + Chicken
What are the health effects of high trans fat consumption?
Increased risk of high cholesterol and heart disease
What is one activity that is low energy and solitary?
Napping
Walking
Reading/Listening to audiobook
Pet snuggles
Puzzles
Arts & crafts, puzzles
Mobile/video games
Watching TV
What is 1 strategy to address anxiety at bedtime to improve sleep?
therapy, medications, relaxation techniques (breathwork, guided imagery, meditation, PMR)
What would you do if there was a lot of smoke coming from the pot on the stove?
Open the windows
Turn on a fan
Lower heat on stove, move to cool burner
Name a go-to meal that you eat for dinner
Taco meat (beef, fish, chicken) + Cheese + Rice + Lettuce + Tomatoes
Pasta + Chicken + Alfredo sauce + Broccoli
Steak + Potatoes + Chives/Greens
Leftovers
What is one food you eat that is typically high in sodium and a potential replacement item?
High in sodium: Deli meat, prepared meat salad, rotisserie chicken, marinara, soy sauce, takeouts, ramen noodles, electrolyte beverages/powerade
Replacement: Low sodium soy sauce...
What is one activity that is high energy and social?
Concert
Playing sports
Camping
Gym with friend
Picnic
Beach day
Hiking
Jogging club
What are 2 strategies to address our sensory environments to improve sleep?
Consider lighting (curtains, eye mask)
Consider weight and texture of blankets (cool, soft, heavy)
Change temperature (box fan, bedding)
Consider sound (white noise machine, fan, ear plugs)
What would you do if there was a small fire in your pot on the stove?
Smother the pan with a metal lid or another pan
Turn off the burner
If the fire doesn’t go out, pull a fire alarm, call 911, and go outside
What are 3 reasons why meal planning can be helpful?
For nutrition/health reasons
Less trips to the store and easier trips
To have a list for the store
To ensure proper food intake
To avoid running out of food
Less decision-making day to day
Less food waste
Stay within budget
How can you tell if a food is high in trans fat?
"Partially hydrogenated vegetable oil"
What is one activity that is high energy and solitary?
Exercise
Dog outing
Cook a full meal
Cleaning
Sudoku
Learning a new skill
Reading (complex)
What is 1 strategy to address pain to improve sleep?
Medications, gentle movement, heat or cold (per doctor’s orders), relaxation techniques, positioning, bedding
What are 5 important items to have on hand at home in case of emergency?
fire extinguisher, smoke detectors, clear walkways, carbon monoxide detector, first aid kit, flashlight, fire blanket, batteries, routine meds, phone contact list, medical supplies, rescue meds (epi-pen, inhaler), water, non-perishable food
What are 3 things to consider when planning your meals for a full week?
How much time you have to cook, when you have time to cook, what you can afford to eat, what ingredients you already have on hand, how many days you want to eat leftovers
What is an example of a food that is typically high in trans fat?
Liquid non-dairy coffee creamer, ready-made dough (store-bought pastries and pizza crusts), deep-fried foods, some peanut butters