Fitness
This sport involves using a long-handled stick to hit a small hard ball into a series of small holes on a course.
What is Golf?
This sleep aid is used to block out noise disturbances & promote uninterrupted sleep.
What is a Sound Machine (White Noise Machine)?
Nutrients are best absorbed from ______; therefore, ______ is preferred over supplements.
food
T/F Eating well-balanced, consistent meals throughout the day can promote mood stability and reduce cravings.
True
T/F When I leave treatment, it is best for my recovery to consume well-balanced and consistent meals and snacks.
True
This exercise involves lowering the body toward the ground & then pushing back up using the arms.
What is a Pushup?
This sleep disorder is characterized by difficulty falling asleep or staying asleep, affecting millions of people worldwide.
What is Insomnia?
T/F Supplements in the United States are not regulated by the Food & Drug Administration (FDA).
True!!!
Healthy ______ intake promotes brain function and may reduce risk of Alzheimer's and dementia.
fat
Someone should not go more than ______ waking hours without eating.
Five
This outdoor activity involves moving along designated paths or trails, providing both physical exercise & exposure to nature.
What is Walking or Hiking?
This nature herbal plant is commonly used to promote relaxation & improve sleep quality, often brewed as a tea.
What is Chamomile?
Name a recovery-friendly source of probiotics.
Kefir, kimchi, sauerkraut, yogurt, pickles
Name the macronutrient the body prefers to use as a major fuel source.
Carbohydrates
This is the minimum number of food groups that is recommended for a meal.
Three
Regular exercise in recovery can help reduce cravings & improve this aspect of mental health.
What is Mood?
Adults typically need _______ hours of sleep per night for optimal health.
What is 7-9 hrs. of sleep?
What macronutrient do you need for the absorption of vitamin D?
Fat
This macronutrient provides structural foundation for neurotransmitter synthesis in the brain, helps stabilize our blood glucose and mood.
Protein
Name the food groups. There are five.
Carbohydrates (grains & starches), Protein (red meat, fish, poultry, eggs, beans, nuts, seeds, soy), Dairy (milk - dairy or non-dairy, yogurt, cheese), Fruits, and Vegetables
This type of exercise involves short bursts of intense activity followed by periods of rest or lower-intensity exercise.
What is HIIT (High Intensity Interval Training)?
What is the term for the sleep stage during which dreaming occurs & brain exhibits frequent activity similar to waking state?
What is REM (Rapid Eye Movement) sleep?
Name the three macronutrients, and the two micronutrients. Explain the difference to double your points. Be specific.
Carbohydrates, protein and fat
Vitamins and minerals
All are essential to human life along with water. The macronutrients provide us with calories, and the micronutrients do not.
______, an essential amino acid, is needed for the production of ______, a type of neurotransmitter.
Tryptophan; serotonin. Serotonin is needed for healthy sleep, mood stabilization and linked to feelings of well-being. Tryptophan is found in most protein foods – meat (turkey!), milk, eggs, & soybeans. It is also found in oatmeal.
Charmaine is invited to dinner shortly after she leaves treatment by coworkers who are unaware she was in treatment for her substance use disorder (alcohol). She decides to go along because she’s been to dinner with them before and knows some prefer not to drink. Tiramisu is the dessert Special, and this is her favorite dessert, so she decides to order it. Did Charmaine choose the best decision for her recovery? To double your points, please explain the reason.
No! Tiramisu contains alcohol, and alcohol is not fully evaporated during the baking or cooking process. Please be mindful of this when eating in restaurants or in the home of others who may not know you are in recovery. Even trace amounts of alcohol may trigger the reward pathway and lead to substance relapse.