Jo and Callum, our Occupational Therapy students, contemplate the importance of getting a good night’s sleep and share their recipe for quick, easy and tasty cheese scones. And we know what you’re all thinking – the old wives’ tale that eating cheese before bedtime gives you nightmares – but actually the calcium in it can help induce sleep. We hand over to Jo and Callum to tell you more.
“Hello, it’s Jo and Callum here, the OT students. We hope that you enjoyed our last blog post and have had a chance to attempt your own chocolate banana bread.
Friday 19th March was World Sleep Day, and our Headway Brighton Support Group discussed how sleep can be affected following a brain injury and what you might do to improve sleep. Headway UK has some great top tips for a good night’s sleep.
We’ve all experienced evenings where we’ve found it hard to get to sleep or wake up in the middle of the night and just can’t fall back to sleep. But people living with brain injury may find long term issues with sleep, which inevitably starts to affect their lives, making every day tasks a lot harder.
To help reduce feelings of fatigue and have more energy to do meaningful daily activities, one of the things that Headway and the NHS recommend is that people should eat a healthy balanced diet whilst following a regular routine. Typically, this would consist of protein, carbohydrates, fibre, dairy/dairy alternatives, unsaturated fats and at least 5 fruit and vegetables a day including some snacks.
This got us thinking about quick and easy savoury snacks we could trial this week. When we met this week, we decided to bake cheese scones which only need 5 staple ingredients! This includes Cheddar cheese, however, those of us who have a reduced sense of smell or taste may want to consider using a stronger cheese such as parmesan, or even spices such as cayenne pepper to make them more flavoursome.
These cheese scones can also be frozen for up to 3 months after being labelled, so you can make them in advance and keep them for a day when you may have less time or energy to prepare them for you and your loved ones.
If you find fatigue is affecting your ability to undertake daily tasks such as cooking, you might like to consider some of the following tips to incorporate into your daily routine:
- Create a weekly menu in advance and display it in your kitchen to remind yourself what’s coming up (this is also really useful when it comes to writing a shopping list!).
- Where possible, prepare ingredients in advance to preserve energy.
- Cooking in batches means you can save extra portions and keep them in the freezer for those times when you don’t have the energy and/or time to cook.
- Experiment with ingredients – you can find replacements and alternatives to make recipes simpler and quicker, like switching rice to ready cooked rice packs or finding ‘one pot’ or traybake meals that mean everything goes in one pan.
- Keeping frozen fruit and vegetables can be a convenient way to help you to eat 5 a day – you can add frozen fruit to porridge, and quickly heat up frozen veg in a few minutes as an accompaniment to your meals.
Here’s the link to the recipe and ingredients, and don’t forget to share your results via social media and tag us!