Appendices

 

Appendix 1

Relaxation - relax in your special place

(ask someone to read aloud or read the text yourself in your home)

 

Give yourself some time to quiet your mind and body. Make yourself as comfortable as possible in which ever position you like, sitting or lying down. You can close your eyes if you want …Now start to become aware of which parts of your body are feeling relaxed and which parts are feeling tense.

Take a few slow breaths in, filling your lungs. Hold your breath if you can for a moment …and then breathe out slowly …allowing your body to sink into the surface beneath or behind you …With each breath out, you will find yourself relaxing more and more deeply …Let go of any tension …Take another breath in and then out, allowing yourself to relax further

… relax …r e l a x

As you relax, you can leave your worries and problems here …think of a box, lift the lid of the box and put into it your worries and problems …s l o w l y but surely …now shut the box and leave it here before moving on …take another breath in and while breathing out allow yourself to relax

… relax …r e l a x

Now think about something good that may have happened to you in the past or recently …it may be a holiday or a chat you had with someone or a quiet walk or a book that made you feel good …it may even be something simple like sitting down with a cup of tea …

Picture that moment and that place in your mind… (pause for a moment…) …

What did you imagine? (pause for a moment…) …what could you smell? (pause for a moment…)…was it light or dark? …was it sunny or cool? (pause for a moment…) …think of what you felt on your skin?

As you think more about this place where you had a good time …take a few slow breaths again, breathing in, filling your lungs, and holding it for a moment …and then breathe out slowly …take another breath in and then out …allowing yourself to relax

… relax …r e l a x

You slowly become aware that this place is your special place, and you can return to it whenever you want (pause for a few seconds)

As you begin to leave this special place, take a slow long breath, and when you are ready, look around or in front of you and slowly breathe out …you will feel refreshed and relaxed.

 

Appendix 2

Answers to the Healthy Eating Quiz

1 What are the seven essential components (including nutrients) of a healthy diet? (1 point for each answer)   A Carbohydrates These have large molecules and are referred to as macro nutrients B Proteins C Fats D Vitamins These have smaller molecules and are referred to as micro nutrients E Minerals F Fibre G Water 2 What is the main nutrient in meat and fish? (1 point) Protein 3 What is the main nutrient in potatoes and rice? (1 point) Carbohydrates 4 What nutrients are in chocolate? (1 point) All nutrients For info: chocolate is quite nutritious in that it contains all nutrients: proteins, fats, refined carbohydrates, vitamins, minerals and fats. Eaten in small quantities chocolate (particularly dark chocolate) is quite healthy. However, chocolate is an 'orexigon' which means it increase our appetites and makes us feel hungry 5 What is the most important meal of the day? (1 point) Breakfast Please state why you think this. (2 points) It 'breaks' the 'fast' and stimulates the body's metabolism. Complex carbohydrates for breakfast increase and maintain blood glucose level and stimulate concentration 7 How many glasses of water a day should you drink? (1 point) 6-8 glasses or 2 litres in hot weather or when exercising 8 What is the main activity that helps with weight loss? (1 point) Exercise / physical activity 9 Why are fruit and vegetables important? (2 points) They contain nutrients including vitamins, minerals and anti-oxidants. These help keep us healthy, fight infections and reduce risk of some cancers. 10 How many portions of fruit & veg should you have a day? (1 point) Five portions 11 Name a good fat. (1 point) Omega 3, 6 & 9 mainly found in oily fish and nuts 12 What do you think good fat does for your body. (1 point) It is necessary for a healthy nervous system and increases concentration.

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© Crown Copyright September 2006.
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