You will journal for four weeks on the issue for which you have made a goal on the Health Promotion Contract. You will write four dated, substantive entries per week

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Name: Oksana Rossi Date: 07/08/2023

Overview: Health Risk Assessment and Health Promotion Contract

For each section of the Health Self-Assessment in the document below, provide a substantial summary of your current health status. In each section’s summary, be sure to include any information regarding your health and lifestyle that might play a role in your overall wellness.

You will contract to change/improve one health behavior during this course. Your Health Risk Assessment can give you guidance on your choice, but ultimately the choice is yours.

Part of the contract requires you to evaluate your current “stage of change” according to the stages described by Zimmerman, Olsen, and Bosworth in the article, “A ‘Stages of Change’ Approach to Helping Patients Change Behavior.” http://www.aafp.org/afp/2000/0301/p1409.html

You will be tracking your progress toward the goals in your contract by completing journal entries for four weeks, then analyzing your motivation, successes, and obstacles in the final week of the course.

Objectives:  Devise a personal Health Promotion contract to be used for the duration of the course.  Discuss the Stages of Change model in relation to health behavior changes for others and self.

Health Risk Assessment and Health Promotion Contract

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Rubric Use this rubric to guide your work on the assignment, “Health Risk Assessment and Health Promotion Contract.”

Task Accomplished Competent Needs Improvement

Health Risk Assessment

(Total 50 points)

All sections include thorough and substantial summaries of your current health status, with details of your health and lifestyle that might play a role in your overall wellness (ie. “I don’t drink or smoke” is not considered a substantial explanation. If you don’t drink or smoke, include how this will help prevent certain illnesses.)

(50 points)

At least 5 sections completed thoroughly, with substantial summaries and details, but not all sections completed thoroughly with substantial detail.

(35 points)

At least 2 sections completed thoroughly, with substantial summaries and details, or no sections completed thoroughly.

(15 points)

Health Promotion Contract

(Total 50 points)

All 5 sections completed, including measurable goals, correct target dates, and reasonable rewards, etc…

Each item inserted in the correct field on the template (goals, dates, rewards, etc…)

(50 points)

All sections completed, but not all goals are measureable or in alignment with final goal, dates are missing or all not inserted in the template, missing some or all rewards

(35 points)

Minimal sections addressed completely or correctly, or no sections addressed

(15points)

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Health Risk Assessment Summarize your current health status, including any other information about your own health and lifestyle that may play a role in your overall wellness, in each section below. Summary of each section must be substantial and include details to receive credit. Please note that only your Coach and Faculty will be reading your entries. If there is any information that you do not feel comfortable sharing you do not need to include that particular information but still need to make your entry substantive as directed above.

Blood Pressure/Cholesterol/Diabetes

Weight/BMI

Food Intake/Diet

Tobacco and Alcohol

Well Being

My blood pressure readings came out to be 105/73 (mmHg) and lie in within the normal range of 120/80 (mmHg). I have not been diagnosed with hypertension and high blood pressure during my medical checkups and my blood pressure readings are indicative of normal systolic and diastolic blood pressure. My cholesterol levels are within normal range and I have not been diagnosed with Diabetes or Pre-Diabetes. Although I being overweight has me fearing of being at risk of diabetes and high cholesterol.

My weight is 162 lbs and my height is 5 ft 2 inches. My BMI is 28.5 and I lie in the overweight category as per my BMI scores. A BMI score of 30 or higher can be inferred as a person being obese. Obesity can significantly increase risk of diabetes, hypertension and development of heart problems in people.

I enjoy fast food such as Pizzas, Burgers and fries from popular fast food franchizes. I believe one of the reasons of I being overweight is my inability to control and sustain healthy daily calorie intake levels. I am trying to cut down on oily foods and want to focus on a balanced diet including fruits, vegetable and protiens while cutting down of consumption of processed foods.

I do not smoke or consume alcohol in my daily life. I am also extra careful of staying away from use of such substances since I am pregnant with my second child. Smoking and consumption of alcohol is not good for the health of the development of the child in the womb.

I believe I am a happy and positive person. My busy work schedule along with taking care of my first child and being pregnant with my second child leaves me with no time and energy to commit to a daily exercise schedule. I have gorwn overweight in current years which has me worried of developing diabetes and relaed health conditions.

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Activity/Exercise

My daily routine includes working full hours on my job, taking care of my first child and household. I have been unable to consistently follow a physical exercise regimen due to constraints of time. I have recently become pregnant with my second child and this has brought added physical constraints on my choices of physical activity.

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Health Promotion Contract

Your goals should be written in SMART goal format, meaning they should be Specific, Measurable, Attainable, Realistic, and Timely. Please go to this website for more detailed information on SMART goal format: Smart Goal Format article

Identify one goal to work toward during this course, knowing that you will be journaling about your progress in your journaling assignment, four times a week for four weeks.

An example of a goal that is NOT in SMART goal format is: I will walk more often.

An example of a properly formatted SMART goal is: I, (student name), agree to walk for 30 minutes, four times a week (goals can be daily but need to be for at least 4x per week since you will be journaling on the goal 4x a week) by 8/3/20. (The date inserted here should be the Saturday of Module 4 for your course.)

Your SMART goal:

1. I, [Name] agree to

by [date: [Saturday of Module 4]

2. I will use the following tools to monitor my progress:

The weekly assignment Journal and (at least one other tool)-

[chart, graph, scales, etc., as appropriate for your goal]

3. To reach my final goal I have devised the following schedule of goals and rewards [Need two mini-goals and your final goal (as written above in #1) and also list rewards for all. Be sure that your mini goals match your final goal, meaning they are in alignment with and will help you achieve your final goal. As in the example goal of

Oksana Rossi

Walk 30 minutes a day and stick to 2000 calorie intake of balanced diet (including fruits, grains, protiens,low-fat dairy products) and 8 cups a day of water intake for the next 30 days. I will lose 0.5-0.6 lbs of weight every week by following this regimen.

07/29/2023

Nutrional Intak-Calories Chart. Mobile. Record Keeping App for Exercise Logs. Weight measuring Scale.

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walking, then both mini goals should address walking – see highlighted area below].

You should have a total of 3 goals, 3 dates, and 3 rewards in the template below.

GOALS TARGET DATE REWARD

Mini goal example: I will walk 10 minutes twice a week Mini goal end

date: 8/1/23 Take time to get a manicure

Mini goal #1: I will slowly walk for 20 minutes daily. I will avoid fast food.

Saturday, Module 2 of your course 7/15/2023

I will buy a new pair of joggers.

Mini goal #2: I will briskly walk for 20 minutes daily. I will drink 8 cups of water daily.

Saturday, Module 3 of your course 7/22/2023

I will go buy a dress that I will be able to wear once I have reached my desired healthy weight.

Walk 30 minutes a day and stick to 2000 calorie intake of balanced diet (including fruits, grains, protiens,low-fat dairy products) and 8 cups a day of water intake for the next 30 days. I will lose 0.5-0.6 lbs of weight every week by following this regimen.

Saturday, Module 4 of your course 7/29/2023

I will buy myself a treadmill to ensure I consistently follow my walking exercise routine.

Example of how your Final Goal should be written/formatted in the Final Goal box above: I, (student name), agree to walk for 30 minutes, four times a week (goals can be daily but need to be for at least 4x per week since you will be journaling on the goal 4x a week) by 8/3/20. (The date inserted here should be the Saturday of Module 4 for your course.)

4. I am currently in the __Action Stage__________________ Stage of Change (Must be a stage of change from the six stages of change in the article read this week) because:

Action Stage I believe that I am in a preparation stage, as I have realized it clearly that my current life

choices have pushed me towards being overweight. If I continue living life as I have been

doing in the past, it can lead me toward developing hypertension, diabetes and heart

related health problems. I have learnt from my previous failed attempts that my current

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overweight condition can be attributed to unhealthy diet preferences and inability to

maintain a consistent exercise regimen.

Since I am pregnant with my second child, It affectively takes away drastic weight loss

strategies involving exercises of high intensity and diets specifically designed for

weightloss. It is of sole importance for me to prioritize the health and well-being of the

developing baby. However, I have decided to implement a daily 2000 calories intake

consisting of a balanced diet regimen including fruits, grains, protiens,low-fat dairy

products and optimal hydration intake of 8 cups a day. Also, I will inculcate a 30 minutes

walk everyday for the next 60 days and plan to continue it as a daily routine afterwards.

Weight loss depends on various factors, including a person's current weight, metabolism,

activity level, and overall lifestyle. This regimen is expected to yield on average a weight

loss of 0.5-0.6 lbs per week and also provides me with an active lifestyle which is

beneficial for the my health as well as the development of my child during pregnancy.

5. [email protected]_______________ ___7/8/2023________ [Your MyMavs email address indicates your signature] [Date]