week 4 intervention

Posted by spskatherinehill on

This week we are at the halfway point of the intervention and it has been interesting to watch Alex’s mental health improve over the course of the past 4 weeks. This week was a good week and Alex has improved compared to the last few interventions and her sleep has improved compared to where she started off at. This week we have created a meal plan that goes back to creating healthy meals for Alex to enjoy and help improve her sleep. Since last week’s intervention Alex decided that she wanted us to create a meal plan without being ketosis friendly, so we have taken upon her ideas and created a meal plan specially designed around her ideas she came up with. Like all the rest of the weeks we recommend her to drink lots of water to keep hydrated and overall focus on having a good mind set then losing weight.

Monday meals include toast, sushi, vegetable sticks, cheesy tomato pasta, apple, mandarin, chamomile tea and sleeping music
Tuesday meals include- cereal, wholegrain roast chicken roll, butterflied chicken, celery, sultanas , chamomile tea and internet sleep therapist
Wednesday meals include – fruit salad, pinwheel sandwich, balsamic chicken, ham and zucchini muffin, chamomile tea and a quiet room
Thursday meals include – blueberry muffin, fruit, whole grain sandwich, sesame chicken, snow peas and capsicum, chamomile tea and sleep music
Friday meals include- toast, sesame chicken wrap, noodle stir-fry, grapes, chamomile tea, internet therapist
Saturday meals include – gourmet muesli , teriyaki & salmon poke ball, beef salad & noodles, heart shaped piklets, chamomile tea and a quiet room
Sunday meals include – Autumn breakfast bowl, quinoa and chickpea salad, Mexican burrito bowl, fruit, chamomile tea and choice of bed time activity

Client Feedback=

Have you been managing your sleep time well this week?

“I feel like I have to some consideration, I haven’t been so restless this week like during class or school. I can wake up in the mornings without much of a hassle of not having had enough sleep. Although there have been a few nights where I have had assessments to complete”

Have you gone to bed feeling like you’ve had too much to eat?

“No, some nights I will go to bed feeling a little bit hungry. However, in the morning I will just have a little bit more than usual.”

If so has it interrupted your sleep?

“Not specifically, only some nights I go to bed on a little bit of a light stomach it will rumble, but only once has it interrupted my sleep.”

Do you find the quality of your sleep is getting better?

“At the beginning I didn’t specifically notice much change, but now I feel like it is slowly getting better, some nights can be restless, but I think that might be because of my school work and final assessments are in the coming weeks”

What specifically do you find is benefiting you sleep most?

“I think it would have to be that I am not on my phone much before bed anymore, on some nights I will maybe go on it, but in comparison to how much I used to be on it before this intervention started. It has improved a lot to me”

What would you still like to change about our intervention as we head into the last couple weeks of it?

“Well, at the beginning I really liked how you had one day where I could have a meal of my own choosing. Would like you too bring that back for maybe one or two days of the week”

How are you feeling with the intervention as we have just hit over halfway through the program?

“Now that i look back on it I feel like the last few weeks were just a warm up in a sense. This week felt really good for me, i think i could say it has been the best week for me”

Would you recommend this program to anyone else?

“yes, I feel others would benefit from this as it has for me”

Reflection-

  1. What can Jess and I improve? Jess and I can improve our tracking method as at the moment we are just going off how well Alex thinks she slept. Next week we will ask Alex to wear her fit bit to bed to track her actual sleep.
  2. What went well in my opinion? Leaving the ketosis diet was the right decision due to the fact that I was able to find easier to follow recipes for lunches and Alex preffered it to last weeks intervention too.

Meal Tips-

  1. Buy some pre-made vegetable and chicken sushi the day before and keep in the fridge for lunch the next day
  2. Muffins can be frozen individually. For healthy savoury muffin recipes, visit the Better Health Channel recipe page
  3. Choose fresh fruit or canned fruit in natural juices. Dried fruit is sticky and high in sugar so it should only be eaten occasionally
  4. Cook Sesame chicken for dinner the night before, making sure that there is enough left over for lunch the next day. You can also cook a bulk batch of chicken and freeze sandwich-sized serves to use later on

https://www.betterhealth.vic.gov.au/health/HealthyLiving/lunch-boxes-menu-planner

some recipes included in the meal plan-

  1. https://www.woolworths.com.au/shop/recipedetail/8626/cheesy-tomato-pasta
  2. https://www.woolworths.com.au/shop/recipedetail/4842/butterflied-chicken-with-sweet-potatoes-tomatoes
  3. https://www.woolworths.com.au/shop/recipedetail/7880/5-minute-gourmet-muesli
  4. https://www.woolworths.com.au/shop/recipedetail/7889/15-minute-mexican-burrito-bowl
  5. https://www.woolworths.com.au/shop/recipedetail/7884/15-minute-sesame-chicken
  6. https://www.woolworths.com.au/shop/recipedetail/8685/teriyaki-salmon-poke-bowl
  7. https://www.woolworths.com.au/shop/recipedetail/7335/heart-shaped-pikelets
  8. https://www.woolworths.com.au/shop/recipedetail/7341/quinoa-chickpea-salad
  9. https://www.woolworths.com.au/shop/recipedetail/9228/autumn-breakfast-bowls

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