Running head: HEALTH PROMOTION PLAN Health Promotion Plan Dawn A. Platt Ferris State University 1 HEALTH PROMOTION PLAN 2 Abstract The objective of this paper is to reveal a health promotion plan that I have formulated for myself in order to achieve good health. I utilized several health assessment tools, which include the health belief survey, two body mass index (BMI) calculators, and Rosenberg’s self-esteem scale, to guide me in formulating an appropriate plan. The health promotion plan that I chose revolves around weight loss and healthy eating habits. I also discussed my transition through the Transtheoretical model and explained each stage of this model and how it pertained to my health promotion plan. I selected a wellness nursing diagnosis for which I indicated short-term and long-term goals and specific interventions to follow in order to be successful in my health promotion plan. Finally, I examined how the implementation of my health promotion plan has impacted my life as a nurse, family caretaker, and individual. Keywords: weight, weight loss, transtheoretical model, weight watchers, health HEALTH PROMOTION PLAN 3 Health Promotion Plan Nurses are expected to continually promote good health for their patients and educate them on how to achieve good health. Nurses have the explicit knowledge and the ability to obtain the knowledge to promote health and provide the appropriate education for patients to achieve good health. However, when nurses do not personally follow these practices, it can be difficult to encourage the patient to take the right steps to achieve good health. Nurses need to explore their own health and health promotion and be willing to take the appropriate steps to achieve good health in their own personal life. As a registered nurse, I assessed my personal health and how I was portraying my health promotion across to my patients to form a personal health promotion plan and wellness nursing diagnosis so that I can achieve good health. Personal Assessment According to Pender, Murdaugh, and Parsons (2011), “a thorough assessment of health and health behaviors is the foundation for tailoring a health promotion-prevention plan to a given client” (p. 89). In this case, the client happens to be myself. “Assessment provides the database for making clinical judgments about the client’s health strengths, health problems, nursing diagnoses, and desired health or behavioral outcomes as well as the interventions likely to be effective” (Pender, Murdaugh, & Parsons, 2011, p. 89). Having the appropriate health assessment tools is necessary to obtaining an accurate nursing diagnosis and health promotionprevention plan. After performing a personal assessment of my individual life and health, I came to the conclusion that my eating habits and weight were an area of my life that needed to be changed in order to promote health, prevent illness, and achieve good health. Health Assessment Tools HEALTH PROMOTION PLAN 4 Secondary to my personal assessment, I utilized four health assessment tools to help determine my nursing diagnosis and to formulate a plan. These health assessment tools included the health beliefs survey (Appendix A), two different body mass index (BMI) calculators (Appendices B and C), and Rosenberg’s self-esteem scale (Appendix D). The health beliefs survey is used to indicate if an individual believes they have internal control over their health and situations that may affect their health. The two BMI calculators, one retrieved from webmd.com and the other retrieved from the US Department of Health and Human Services: National Heart Lung and Blood institute at nhlbisupport.com, were used to assess my weight and determine if I was categorized as being underweight, normal weight, overweight, or obese. According to the Cambridge Dictionary of Human Biology and Evolution (2005), the BMI calculation was “developed by the Belgian astronomer [Lambert Adolphe] Quetelet in 1870” and was also known as Quetelet’s index. BMI calculations are consistently used in determining an individual’s weight status. Rosenberg’s self-esteem scale “represents an excellent example of how to assess self-esteem” (Self-Esteem, 2001). It is the “most commonly used measure of global self-esteem [and] was developed by Morris Rosenberg in 1979” (Self-Esteem, 2001). Results The results of the health beliefs survey indicated that I am an individual who believes that I have internal control of my health and health behaviors (see appendix A for complete results). I believe that my deliberate actions and behaviors determine if I will become ill or when I become ill how well I will return to good health. I do not believe so much that chance or powerful-others determine my health status. This is absolutely important in determining whether an individual will change health behaviors or not, because those who do not believe their own behaviors or actions determine their health status may not be willing to make the HEALTH PROMOTION PLAN 5 necessary changes to achieve good health. Furthermore, those who do believe they have internal control over their health will most likely be the individuals who take action to achieve good health. The two different BMI calculators were used at different times during the implementation of my personal health promotion plan to determine my weight status. The first calculator places me in a generic category of weight status, while the second calculator gives more detailed information regarding weight status and health risk based on waist-to-height ratio. Prior to implementing my health promotion plan my BMI was calculated at approximately 26.4, which placed me in the overweight category and at increased risk for diabetes, heart disease, stroke, and some cancers. Currently, my BMI is calculated at approximately 23.4, which placed me at a normal weight and removed me out of the category of being at high risk for the previously stated diseases (see appendices B and C for complete results). The final health assessment tool, which was Rosenberg’s self-esteem scale, was used to determine if my weight status affected my self-esteem. I performed this assessment prior to implementation of my health promotion plan and at the present. While there was a difference of one point in scoring, this assessment indicated that my self-esteem is within normal range, and my weight status did not overall affect my self-esteem (see appendix D for complete results). Transtheoretical Model The transtheoretical model “is an integrative framework to describe how individuals progress toward adopting and maintaining behavior change” (Pender, Murdaugh, & Parsons, 2011, p. 51). The steps of this framework, in sequential order, include 1) precontemplation, 2) contemplation, 3) planning or preparation, 4) action, and 5) maintenance (Pender, Murdaugh, & Parsons, 2011, p. 51). “The premise of this model is that health-related behavior change HEALTH PROMOTION PLAN 6 progresses through five stages, regardless of whether the client is trying to quit a healththreatening behavior or adopt a healthy behavior” (Pender, Murdaugh, & Parsons, 2011, p. 51). The precontemplation stage is when “an individual is not thinking about quitting or adopting a particular behavior, at least not within the next six months [in other words, there is] no intention to take action” (Pender, Murdaugh, & Parsons, 2011, p. 51). Ten months ago I had a surgical procedure on my foot that forced me to be off work for nine weeks and decreased my activity and mobility dramatically. It was during this time that I was in this stage of the model. Even though I acknowledged that was in fact overweight, my health condition prevented me from making the appropriate changes to achieve a healthy weight. The contemplation stage is when “an individual is seriously thinking about quitting or adopting a particular behavior in the next six months” in other words there is intent to change (Pender, Murdaugh, & Parsons, 2011, p. 51). Right after I returned to work from my surgical procedure, which was in early March, I was at this stage. I knew that I had gained some weight after the procedure, and I was thinking about what I needed to do to lose the weight plus extra to obtain a healthy weight. The planning or preparation stage is when “an individual is seriously thinking about engaging in the contemplated change within the next month and has taken some steps in this direction, [in other words the individual is] making small or sporadic changes” (Pender, Murdaugh, & Parsons, 2011, p. 51). I was in this stage for less than a day. It so happened that one day at work I heard one of my colleagues say that she had lost 30 pounds doing the online Weight Watchers program. This colleague was looking and feeling great. I decided at that moment that I would research the Weight Watchers program when I arrived home from work that night. HEALTH PROMOTION PLAN 7 The action stage is when “the individual has made the behavior change and it has persisted for less than six months, [in other words, the individual is] actively engaged in behavior change” (Pender, Murdaugh, & Parsons, 2011, p. 51). This is the stage that I am in right now. The same day that I came home from work and researched Weight Watchers I drastically joined and began that same day. This occurred in the beginning of August, which was approximately three weeks prior to the assignment of this paper. Currently, I have been actively participating in the Weight Watchers program for nine full weeks and follow the plan religiously every day. The maintenance stage is when “the change has been in place for at least six months and is continuing, [in other words the individual is] sustaining the change over time” (Pender, Murdaugh, & Parsons, 2011, p. 51). I plan to enter this stage of the model in early February of 2013. At that point, I will have been following the Weight Watchers program for six months, my goal weight should be obtained, and my healthy eating habits will be sustained. Wellness Nursing Diagnosis Based on the personal assessment and the results of the health promotion tools, the wellness nursing diagnosis that best fits my health promotion plan is effective therapeutic regimen management defined as a “patterns of regulating and integrating into daily living a program for treatment of illness and its sequelae that is satisfactory for meeting specific health goals” (Ackley & Ladwig, 2008, p. 816). The defining characteristic that best fits my situation is “appropriate choices of daily activities for meeting the goals of a prevention program” (Ackley & Ladwig, 2008, p. 816). My short-term goals are to engage in healthy eating and exercising habits which will result in weight loss and to obtain a weight of 120 pounds which would result in a BMI of 21.5. My long-term goal is to maintain healthy eating habits to maintain a healthy weight and lifestyle. HEALTH PROMOTION PLAN 8 Interventions The interventions that are actively in place to achieve both the short-term and long-term goals are 1) that I have joined Weight Watchers and follow their points plus program which includes exercise at least five times a week and daily food tracking, 2) weigh myself weekly to monitor the progress, and 3) purchase and prepare foods that will promote healthy eating and weight loss so there is no temptation to stray from the plan. The Weight Watchers plan places a point value on all food and drink consumed and activity performed. My plan allows me to consume up to 26 points of food and drink per day with a cushion of 49 points per week for extras and special occasions. I have a goal of achieving at least 21 points of activity per week. The table in appendix E shows the points I have used for food and drink each day and the activity points earned for each week for the past nine weeks along with the weight loss for those weeks. As indicated by the table, the majority of the days I have remained within my limits of food and drink points. However, there is room for improvement in regards to achieving 21 points per week of activity. My weight loss is steady and consistent overall with an average weight loss of 1.5 pounds per week. Slow and steady weight loss is the key to successful, long-term weight loss and maintenance. As far as my food purchasing and preparing is concerned, I purchase more fresh fruits and vegetables and less packaged meals. I consume a minimum of seven servings of combined fresh fruits and vegetables each day which helps to curb my incessant sweet tooth that I am blessed with. I have replaced the majority of red meat purchases with white meat such as pork and ground turkey instead of hamburger and steaks. These small food changes have not only forced me to eat healthier, but it has also forced my family to eat healthier. Results of Health Promotion Plan HEALTH PROMOTION PLAN 9 As a result of this effective health promotion plan, I have lost a total of 17 pounds, but that does not describe the actual effects that I feel. Even though Rosenberg’s self-esteem scale did not indicate I had low self-esteem, I feel much better about myself. I am not ashamed of myself anymore as I was when I was considered overweight. I also have more energy and stamina and enjoy my exercise workouts. As each week goes by, I become more and more determined to obtain my goal weight and maintain my healthy eating habits. I can see that I am setting a good example for my family, and I only hope that my patients can see that I am setting a good example for them. Following this plan can get difficult at times when my husband wants to take me out to eat, but I persevere and choose foods that will promote healthy eating. Conclusion Nurses have a very important role in patients’ lives when it comes to their health. Nurses have the most direct contact and opportunities to encourage healthy lifestyle and provide the education needed for the patients to obtain a healthy lifestyle. It is of vast importance that the nurses also utilize this knowledge and expertise in their own personal lives to maintain a healthy lifestyle. I was able to personally assess my own lifestyle prior to this assignment and take the necessary steps to make changes to achieve good health. The results of these changes have made me a better nurse and caretaker of my family by promoting healthy eating and lifestyle. I feel so much better about myself, and I am proud of my accomplishments. The change was not completely easy; therefore, I can empathize with others, including my patients, who are being challenged by similar situations. I will utilize my change and progress to encourage others that although change is difficult, determination and dedication are very powerful tools to achieving one’s goals. HEALTH PROMOTION PLAN 10 References Ackley, B. J. & Ladwig, G. B. (2008). Nursing diagnosis handbook: An evidence-based guide to planning care (8th ed. ). St. Louis, MO: Mosby, Elsevier. Body mass index (BMI). (2005). Cambridge dictionary of human biology and evolution. Retrieved from http://credoreference.com/entry/cuphbe/body_mass_index_bmi Pender, N., Murdaugh, C, & Parsons, M. A. (2011). Health promotion in nursing practice (6th ed.). Upper Saddle River, NJ: Pearson. Self-Esteem. (2001). Encyclopedia of women and gender: Sex similarities and differences and the impact of society on gender. Retrieved from http://www.dredoreference.com/entry/estwomen/self_esteem HEALTH PROMOTION PLAN 11 Appendix A Health Beliefs Survey The questionnaire is designed to determine the way in which different people view certain important health-related issues. Each item is a belief statement, with which you may agree or disagree. Beside each statement is a scale that ranges from strongly disagree (1) to strongly agree (6). For each item, choose the number that represents the extent to which you disagree or agree. This is a measure of your personal beliefs; obviously, there are no right or wrong answers. Please answer these items carefully, but do not spend too much time on any one item. As much as you can, try to respond to each item independently. When making your choice, do not be influenced by your previous choices. It is important that you respond according to your actual beliefs and not according to how you feel you should believe or how you think we want you to believe. 1 - Strongly Disagree; 2 - Moderately Disagree; 3 - Slightly Disagree; 4 - Slightly Agree; 5 - Moderately Agree; 6 - Strongly Agree 1 2 3 4 5 1. If I get sick, it is my own behavior that determines how soon I will get well again. 2. No matter what I do, if I am going to get sick, I'll get sick. x 3. Having regular contact with my physician is the best way for me avoid illness. x 4. Most things that affect my health happen to me by accident. 5. Whenever I don't feel well, I should consult a medically trained professional. 6 x x x 6. I am in control of my health. x 7. My family has a lot to do with my becoming sick or staying healthy. x 8. When I get sick, I am to blame. x 9. Luck plays a big part in determining how soon I will recover from an illness. 10. Health professionals control my health. x x HEALTH PROMOTION PLAN 12 11. My good health is largely a matter of good fortune. 12. The main thing that affects my health is what I myself do. 13. If I take care of myself, I can avoid illness. x 14. When I recover from illness, it's usually because other people have been taking good care of me. (doctor, nurses, family) 15. No matter what I do, I'm likely to get sick. 16. If it's meant to be, I will stay healthy. 17. If I take the right actions, I can stay healthy. 18. Regarding my health, I can only do what my doctor tells me to do. x x x x x x x These three subscales, and the items included in each, are as follows: Internal Items: 1, 6, 8, 12, 13, 17 Chance Items: 2, 4, 9, 11, 15, 16 Powerful-others items: 3, 5, 7, 10, 14, 18 The score on each subscale is the sum of the values for each item in that subscale multiplied by 2. Scores within each subscale can range from 12 to 72. The higher the score on the internal subscale, the more personal control clients believe that they exercise over their own health. The higher the scores on the chance subscale and power-others subscale, the higher the beliefs in the importance of chance and others respectively in controlling personal health. Normative means for adults on each subscale are as follows: Internal, 50.4 Chance, 31.0 Powerful-others, 40.9 My score: Internal: 62 Chance: 32 Powerful-others: 32 HEALTH PROMOTION PLAN 13 Appendix B Calculate Your Body Mass Index Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Enter your weight and height using standard or metric measures. Select "Compute BMI" and your BMI will appear below. Español Your Height: BMI Categories: 5 (feet) Your Weight: Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater 2.5 (inches) 148 (pounds) The BMI Tables Aim for a Healthy Weight: Your BMI: Limitations of the BMI Assessing Your Risk Controlling Your Weight 26.6 Recipes Download the BMI Calculator iPhone App Note: If this does not work with your browser or for a text alternative to this page, go to our CGI-based BMI Calculator. http://nhlbisupport.com/bmi/ HEALTH PROMOTION PLAN 14 Appendix B (cont) Calculate Your Body Mass Index Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Enter your weight and height using standard or metric measures. Select "Compute BMI" and your BMI will appear below. Español Your Height: 5 (feet) Your Weight: BMI Categories: Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater 2.5 (inches) 131 (pounds) The BMI Tables Aim for a Healthy Weight: Your BMI: Limitations of the BMI Assessing Your Risk Controlling Your Weight 23.6 Recipes Download the BMI Calculator iPhone App Note: If this does not work with your browser or for a text alternative to this page, go to our CGI-based BMI Calculator. http://nhlbisupport.com/bmi HEALTH PROMOTION PLAN 15 Appendix C Your Body Mass Index (BMI) 26.2 click to read more Your Body Shape (Waist To Height Ratio) 0.51 click to read more Your Body Mass Index (BMI) is: 26.2 (weight of 148 pounds) A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight. Learn More about BMI and your health. Your Waist-to-Height Ratio is: 0.51 Your Body Shape Indicates: Increased Risk A waist-to-height ratio under .50 is generally considered healthy. This ratio may give a more accurate assessment of health for people who are muscular or for women who have a "pear" rather then an "apple" body shape. HEALTH PROMOTION PLAN 16 Be Careful: You have a thin shape and you may need to gain weight. Healthy: You have a healthy shape! Increased Risk: This measurement indicates a "pear" body shape. Excess fat is stored around the hips and thighs, which is less harmful to health than fat stored around the belly (an apple shape). Take Action: This measurement indicates an "apple" body shape. Excess fat stored in the stomach area increases your risk of serious conditions such as heart disease, stroke, type 2 diabetes, and some types of cancer. http://www.webmd.com/diet/calc-bmi-plus HEALTH PROMOTION PLAN 17 Appendix C (cont) Your Body Mass Index (BMI) 23.2 click to read more Your Body Shape (Waist To Height Ratio) 0.44 click to read more Your Body Mass Index (BMI) is: 23.2 (weight of 131 pounds) A BMI of 18.5 to 24.9 is considered healthy for adults. A BMI of 25 to 29.9 is considered overweight, while a BMI of 30 and above is considered obese. People with BMIs of 18.5 or less are considered underweight. Learn More about BMI and your health. Your Waist-to-Height Ratio is: 0.44 Your Body Shape Indicates: Healthy A waist-to-height ratio under .50 is generally considered healthy. This ratio may give a more accurate assessment of health for people who are muscular or for women who have a "pear" rather then an "apple" body shape. HEALTH PROMOTION PLAN 18 Be Careful: You have a thin shape and you may need to gain weight. Healthy: You have a healthy shape! Increased Risk: This measurement indicates a "pear" body shape. Excess fat is stored around the hips and thighs, which is less harmful to health than fat stored around the belly (an apple shape). Take Action: This measurement indicates an "apple" body shape. Excess fat stored in the stomach area increases your risk of serious conditions such as heart disease, stroke, type 2 diabetes, and some types of cancer. http://www.webmd.com/diet/calc-bmi-plus HEALTH PROMOTION PLAN 19 Appendix D >> Rosenberg's Self-Esteem Scale (at weight of 148 pounds) STATEMENT Strongly Agree Agree Disagree Strongly Disagree 1. I feel that I am a person of worth, at least on an equal plane with others. 3 2. I feel that I have a number of good qualities.. 2 3. All in all, I am inclined to feel that I am a failure. 3 4. I am able to do things as well as most other people. 3 5. I feel I do not have much to be proud of. 3 6. I take a positive attitude toward myself. 3 7. On the whole, I am satisfied with myself. 1 8. I wish I could have more respect for myself. 0 9. I certainly feel useless at times. 3 10. At times I think I am no good at all. 3 Reset Your score on the Rosenberg self-esteem scale is: Scores are calculated as follows: For items 1, 2, 4, 6, and 7: Strongly agree = 3 24 . HEALTH PROMOTION PLAN 20 Agree = 2 Disagree = 1 Strongly disagree = 0 For items 3, 5, 8, 9, and 10 (which are reversed in valence): Strongly agree = 0 Agree = 1 Disagree = 2 Strongly disagree = 3 The scale ranges from 0-30. Scores between 15 and 25 are within normal range; scores below 15 suggest low self-esteem. http://www.wwnorton.com/college/psych/psychsci/media/rosenberg.htm HEALTH PROMOTION PLAN 21 Appendix D (cont) >> Rosenberg's Self-Esteem Scale (at weight of 131 pounds) STATEMENT Strongly Agree Agree Disagree Strongly Disagree 1. I feel that I am a person of worth, at least on an equal plane with others. 3 2. I feel that I have a number of good qualities.. 2 3. All in all, I am inclined to feel that I am a failure. 3 4. I am able to do things as well as most other people. 3 5. I feel I do not have much to be proud of. 3 6. I take a positive attitude toward myself. 3 7. On the whole, I am satisfied with myself. 2 8. I wish I could have more respect for myself. 0 9. I certainly feel useless at times. 3 10. At times I think I am no good at all. 3 Reset Your score on the Rosenberg self-esteem scale is: Scores are calculated as follows: For items 1, 2, 4, 6, and 7: Strongly agree = 3 25 . HEALTH PROMOTION PLAN 22 Agree = 2 Disagree = 1 Strongly disagree = 0 For items 3, 5, 8, 9, and 10 (which are reversed in valence): Strongly agree = 0 Agree = 1 Disagree = 2 Strongly disagree = 3 The scale ranges from 0-30. Scores between 15 and 25 are within normal range; scores below 15 suggest low self-esteem. http://www.wwnorton.com/college/psych/psychsci/media/rosenberg.htm HEALTH PROMOTION PLAN 23 Appendix E Summary of Weight Watchers PointPlus Tracker Week of 10/7-10/13 9/30-10/6 9/23-9/29 9/16-9/22 9/9-9/15 9/2-9/8 8/26-91 8/19-8/25 8/12-8/18 Sun. Mon. 19 24 25 24 21 26 24 24 24 22 21 24 18 18 26 23 23 20 Points per day Tue. Wed. Thur. 20 16 16 15 24 23 26 24 23 17 26 23 20 20 26 25 24 20 21 27 22 26 19 22 24 25 20 Fri. Sat. Activity pts/wk 20 22 24 28 25 20 22 22 28 23 24 24 44 24 23 22 23 22 25 20 24 16 18 23 31 18 25 Weight loss (lbs) 0 2 2 0 2 1 2 1 3