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SFPNN Workshop: Taking Care of Myself
101
Getting enough sleep
How
much sleep do I average per night during the week?_______________________________________
How
much sleep do I average per night on the weekend?_______________________________________
How
much sleep do I need to feel my best?__________________________________________________
What
time frame provides me with the most restful sleep?______________________________________
What
time do I usually go to bed?__________________________________________________________
What
time could I go to bed to ensure a better nights rest?______________________________________
Is
my sleep peaceful or interrupted?________________________________________________________
What
kind of dreams am I having?_________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
What
are they trying to convey?___________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
What
can I do before bed to help me relax?
(Meditate, listen to peaceful music, read something
inspirational, do a gentle stretching or yoga session?)________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
What
changes do I need to make so I feel more peaceful, energized, healthy and
rested?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Eating a healthy
diet that works with my body instead of against it
What
do I eat and drink on an average day?
Breakfast_____________________________________________________________________________
_____________________________________________________________________________________
Morning
Snack 1_______________________________________________________________________
Morning
Snack 2_______________________________________________________________________
Lunch________________________________________________________________________________
_____________________________________________________________________________________
Afternoon
Snack 1______________________________________________________________________
Afternoon
Snack 2______________________________________________________________________
Dinner
_______________________________________________________________________________
_____________________________________________________________________________________
After
Dinner Snack _____________________________________________________________________
Bedtime
Snack ________________________________________________________________________
Where
could I use some improvement?_____________________________________________________
Paying
attention to how I feel both before and after I eat or drink anything, are
there any foods that make me feel tired, bloated, lethargic, spacey, hyper,
moody, or have an up and down or spiking effect?_____________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
What
healthier alternatives can I replace these with?___________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Continued
When
I go to the grocery store, do I currently use a pre-determined list?___________________________
Some
ways to help me use a list and make shopping more convenient, economical and
healthier include:
Keeping a shopping list notepad and pencil on the refrigerator and writing down
(healthy) items as I run out of them.
Using a weekly menu to help me determine what to buy.
Buy more FRESH food and produce, buy LESS convenience, pre-packaged,
preservative filled foods.
Pre-planning and taking a lunch to work instead of going out to eat
NOT using coupons for junk-food items
NOT stocking up on unhealthy sale items.
Using fruit for desert to fulfill cravings for sweet things, and noting a wide
variety of fruits, vegetables, nuts and grains in my menu and on my shopping
list.
What
foods and beverages does my body crave?_____________________________________________
_____________________________________________________________________________________
What
purpose are these cravings fulfilling an addiction (such as to caffeine), a
nutritional deficiency, dehydration, buffering negative energy or unhealthy
moods, balancing chemical imbalances within the body?________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
If
any of the foods I crave are addictions or to mute my feelings, what I can I do
to stop eating and/or drinking them?
_____________________________________________________________________________________
_____________________________________________________________________________________
Is
there a healthier solution or replacement food? (For example: grapefruit and
oranges instead of a donut and coffee, whole wheat bread with natural, no sugar
added peanut butter, instead of cookies or potato chips)
_____________________________________________________________________________________
_____________________________________________________________________________________
What
would my body prefer for me to eat on an average day?
Breakfast_____________________________________________________________________________
_____________________________________________________________________________________
Morning
Snack 1_______________________________________________________________________
Lunch________________________________________________________________________________
_____________________________________________________________________________________
Afternoon
Snack 1______________________________________________________________________
Dinner
_______________________________________________________________________________
_____________________________________________________________________________________
After
Dinner Snack _____________________________________________________________________
(After
dinner snack should be eaten at least 2 hours before bed.)
If
I were to create a menu listing the main meal for each day of the week, (lunch
or dinner) what would it include?
Using
this example, I can choose healthy options instead of wondering what to eat and
grabbing less healthy convenience foods.
For instance, I might want whole wheat spaghetti and tomato sauce, a
salad, and pear slices for one meal, a baked potato with a small amount of
butter, plain yogurt (instead of sour cream) cracked black pepper and fresh
chives with steamed green beans on the side, and blueberries for dessert as
another a meal.
Menu
Option 1_________________________________________________________________________
_____________________________________________________________________________________
Menu
Option 2_________________________________________________________________________
_____________________________________________________________________________________
Menu
Option 3 _________________________________________________________________________
_____________________________________________________________________________________
Menu
Option 4_________________________________________________________________________
_____________________________________________________________________________________
Menu
Option 5_________________________________________________________________________
Drinking enough
water
What
do I drink on average day?___________________________________________________________
_____________________________________________________________________________________
What
do I drink on weekends?____________________________________________________________
_____________________________________________________________________________________
How
much sugar am I consuming through these drinks?
(Take the number of drinks times the amount of sugar per bottle (not per
serving if you drink the whole bottle as many labels for cans and bottles show
more than one serving per container) and multiply that by the number of days
per week. You might be surprised!____________
_____________________________________________________________________________________
How
many caffeinated drinks per week am I consuming?_______________________________________
_____________________________________________________________________________________
How
many drinks with artificial sweeteners am I drinking per week?_______________________________
_____________________________________________________________________________________
How
much alcohol do I drink in an average week including weekends?___________________________
_____________________________________________________________________________________
How
do I feel after drinking things with sugar, caffeine, artificial sweeteners and
alcohol? ______________
_____________________________________________________________________________________
_______________ Twenty minutes after?_____________ An hour after?________________ A few hours after?_____________________ The next day? _____________________________
How
can I reduce or completely eliminate sugar, caffeine, artificial sweeteners and
alcohol from my diet?
_____________________________________________________________________________________
_____________________________________________________________________________________
How
much water do I drink in an average day?
_______________________________________________
How
much water do I drink in an average week?______________________________________________
What
can I do to ensure I drink at least 64 oz of water per day?__________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Taking down time to
clear my
What
is my average day like?_____________________________________________________________
How
much time do I spend on the go, working, getting stuff done, running errands
and taking care of others? _____________________________________________________________________________________
How
much time do I allot for meals?________________________________________________________
How
much time do I rest, relax, meditate, pray etc?____________________________________________
_____________________________________________________________________________________
What
would I like my average day to be like?_________________________________________________
How can I reduce the amount of time I spend working, running errands, and
getting stuff done?_________
_____________________________________________________________________________________
_____________________________________________________________________________________
What
can I do to increase the amount of down time I take to rest, relax, meditate, deep breathe, pray, read inspirational material and just
soak in life?___________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Taking time to play
What
things do I enjoy doing for entertainment and play time?____________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
How
often do I allow myself to play or partake in these things?___________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
How
can I work them into my schedule and guarantee my inner child a play date?__________________
_____________________________________________________________________________________
_____________________________________________________________________________________
When
I will begin doing these things?_______________________________________________________
(Write
it on the calendar and make play time sacred!)
Do
I like to play alone or with others?_______________________________________________________
_____________________________________________________________________________________
What
can I do to incorporate others into my play time? Have a game night? Create a reading Circle? Plan a picnic, trip to the beach or ski outing,
etc?_________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
What
can I do to detoxify and de-stress before my playtime to ensure I enjoy it
more?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
How
can I incorporate this detox time into my daily
schedule?__________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
Engaging in healthy
relationships
Do I feel energized or
drained after dealing with them? Do I
feel more positive and optimistic or pessimistic and less hopeful? Do I feel better about my Self or
worse? Are they healthy or unhealthy
for me?
At
Home:
Name of Person 1__________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 2 _________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 3__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 4__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 5__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 6__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 7__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 8__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 9__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 10_________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or Unhealthy
Continued
Who
do I interact with At Work and/or School?
Do I feel energized or drained after dealing with them? Do I feel more positive and optimistic or
pessimistic and less hopeful? Do I feel
better about my Self or worse? Are they
healthy or unhealthy for me?
Name of Person 1__________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 2 _________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 3__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 4__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 5__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 6__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 7__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 8__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 9__________________________________________________________________________________________
Circle: Energized
/ Drained, Positive / Negative , Better
/ Worse about Self, Healthy or
Unhealthy
Person 10_________________________________________________________________________________________
Circle: Energized / Drained, Positive / Negative , Better / Worse about Self,