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Risk Reduction PaperJordan LentzFerris State UniversityRisk Reduction PaperThe RealAge test asks multiple questions to calculate the person’s health age, which could be older or younger than their chronologic age. The RealAge test is a great tool to use to help improve or maintain your health. It gives suggestions how to improve one’s health, diet, fitness and feelings. Once the test is complete there will be the results and it will either tell the person to keep doing what they are doing or give suggestions to help improve your health. RealAge also means physiologic age which is how old your body thinks it is. The physiologic age is determined by your past and current health, fitness and diet decisions. The physiologic age also depends how the person handles their feelings such as stress and coping abilities (Roizen & Oz, 2012). The test is great tool to use but the person must be honest and give correct and accurate information or the test results will be skewed. The RealAge results should be used to help improve your physiologic age or maintain it in a healthy way (Roizen & Oz, 2012). Every person is different when it comes to his or her RealAge because they have made different decisions in their life to affect their physiologic age such as their diet and exercise habits. It is very important to have a well-established exercise routine and healthy diet to help maintain a healthy physiologic age. Exercise is important because it helps the individual to maintain a healthy body weight and image. Incorporating exercise into daily routines will help prevent coronary heart disease, hypertension, obesity and diabetes. It can also help improve self-esteem at any age (Maville & Huerta, 2013). A healthy diet plays a key role in maintaining a younger physiologic age because it affects what vitamins, minerals and nutrients the body gets. If the body is not getting the nutrients it needs it can lead to deficiencies, malnutrition and even diseases (Maville & Huerta, 2013). A healthy diet and routine exercise is needed to maintain an active lifestyle and help improve one’s physiologic age. Assessment of RealAgeThe RealAge results of W.A. were very positive. Her physiologic age is 21.8 years old so she is actually 4.1 years younger than her chronological age as referenced in appendix A. This means she is a relatively healthy person and should continue what she is doing with a few moderate improvements. The positives from her RealAge include staying away from sunburns, not taking aspirin, staying in touch with friends, keeping stress in check, staying positive, maintaining a sense of purpose, having dogs, enjoying breakfast, eating; fruits, nuts and fish, keeping active and personalizing work outs. She has many positives that are making her RealAge lower than her chronological age (Roizen & Oz, 2012). I personally know W.A. because we live together and she still has some room for improving her health and life-style by making small, but significant changes in her everyday life. The RealAge test also shows areas of improvement in health, diet, feelings and fitness. W.A RealAge is lower than her chronological but she still has some areas she can improve on include lowering her BMI, getting adequate sleep, decreasing financial worries, eating to many grains, not varying vegetables, eating to much junk food, eating too much red meat, not taking vitamin D, not getting enough cardio and muscle building exercises (Roizen & Oz, 2012). She is a relatively healthy person but she needs to focus on improving her diet and exercise habits. The results of her RealAge show that she is on overall good health with many positives in her health, diet, feelings and fitness. She has very good coping skills to stress and remaining positive in her life. The areas that she needs to improve are her diet and exercise routine. Her diet needs to be of more variety, include different types of vegetables, decreasing red meat consumption, start taking vitamin D supplements and decreasing junk food consumption. She also needs to include more cardio and muscle building exercise in her daily routine (Roizen & Oz, 2012). There is a lot of research to show that improving your diet, increasing cardio and muscle building will expand a person’s overall health. ResearchHaving a healthy diet can improve your mood, overall health and decrease stress. There is an overwhelming amount of information on healthy eating and the information seems to flip-flop between recommendations. Having the right information before beginning a healthy and well balanced diet is a key for success. One part of a healthy diet is eating monounsaturated and polyunsaturated fats which are vegetable oils, nuts, seeds, and omega-3 fatty acids (Dudek, 2010). They often get a bad name but fats are essential in nutrition because they help regulate cardiac function. Carbohydrates are also important in a healthy diet to give people energy. W.A. needs to be on the lookout for processed grains because these grains lose their fiber, healthy fats, vitamins and minerals. Whole grains are a much healthier option because they have all the healthy components instead of more processed options. Protein is another essential part of a healthy diet because it gives the body amino acids that carry out many important tasks. It does not matter if you get the protein from animals or plants as long as the person is getting the nutrients. Fruits and vegetables are a staple in a healthy diet because they deliver a lot of nutrients to the body such as vitamins, fiber and minerals. Water is also a staple in maintaining a healthy diet because it hydrates the body and keeps everything moving smoothly. A perfect diet would provide all the minerals and vitamins necessary for optimal health but that is not the case, most women don’t get enough nutrients and should take a multivitamin and multimineral supplement daily (Skerrett & Willett, 2010). A healthy diet is very significant for living a healthy life and feeding the body every nutrient it needs.Incorporating exercise in your daily routine will improve sleep, decreasing stress and improve overall health status. Having excess weight can cause serous chronic conditions. Having a body mass index (BMI) of greater than 25 puts a person at greater risk for developing these chronic conditions. Regular activity and trying to avoid being sedimentary for long periods of time is recommended (Skerrett & Willett, 2010). Exercise is important because it builds muscle, can help aid in weight loss and increase endurance. At least 30 minutes a day moderate to intense activity is recommended to reduce risk for chronic diseases. If you want to lose weight, 60 minutes of moderate to vigorous physical activity daily is recommended. There are many different kinds of exercises some of them are aerobic, stretching and resistance. Resistance helps increase metabolic rate and should help with body fat loss. Strength training is good for your bone density and it decreases the risk of osteoporosis (Dudek, 2010). Exercise helps with maintaining a healthy body weight and improving allover body mechanics. Wellness DiagnosisOne wellness diagnosis that I chose for W.A. is readiness for enhanced self-care because she wants to help herself meet her health related goals and strengthen them. I chose this because she is trying to be an overall healthier person and she needs to set goals that she can reach and continue to strengthen. Some defining characteristics that W.A. displays is wanting to improve independence in maintaining personal development, she shows desire to enhance independence in maintaining well-being and shows desire to improve her knowledge of responsibility and strategies for self-care. She should look at this wellness diagnosis because it can influence her in helping stay on track with exercise and a healthy diet (Sparks & Taylor, 2010). The final wellness diagnosis that I have chosen for W.A. is readiness for enhanced decision making. W.A. has a lot of the defining characteristics of readiness for enhanced decision making such as expressing the desire to improve her decision making, enhance understanding of the meaning of choices and shows the desire to improve congruency of decisions with personal values and goals. I feel this relates to her making choices about a healthier food options and starting an exercise plan. W.A. expresses the desire to make more informed decisions that can positively influence her having a healthier life-style (Sparks & Taylor, 2010).Smart GoalsOne goal that I have set for W.A. is to increase the duration of her exercise and include more strength training in her work outs to decrease overall body fat. We can assess her success by measuring certain parts of her body such as waist, arms, hips, chest and thighs as seen in appendix C. I would like to keep re-assessing her progress with continued measurements every other week. We can also measure her success by her continuing to do an exercise log every week as shown in appendix B. I would like her start doing these measurements and food log on June 3rd, 2013. I believe this will help to keep W.A. motivated by actually seeing results in her measurements and helping her incorporate muscle training and increasing duration of exercises.Another goal that I have set for W.A. is to add more variety with vegetables in her meals and cut out junk food. She needs to eat more vegetable and decrease the amount of junk food in her diet such as ice cream and high sugar drinks. I would like her to do a food log starting June 3rd, 2013 as seen in appendix D. This will help give her body the nutrients it needs while getting rid of unnecessary food and drinks. I think the food log will be beneficial because it will help her be more aware of what she is eating and drinking. InterventionsOne intervention I recommend for W.A. is to start a fitness routine. This would be very beneficial to her health because she could help improve overall health and build her self-esteem. In a research article I found that exercise is positively correlated to weight loss which will produce a lower BMI, fat mass and waist circumference in that individual. The article also talked about how weight –bearing exercises help speed up weight loss and increase bone density in women. This would be ideal for W.A. because she needs to incorporate more weight-bearing exercises into her fitness routine. Having a fitness routine that uses a variety of different types of work outs is imperative to reduce body fat and maintain a healthy life-style (Al-Zadjali, Keller, Larkey, & Albertini, 2010). Another intervention I think W.A. should implement in her life is cutting out processed foods. Processed foods have a lot of salt and lose much of their natural nutrients. Processed foods are defined as any food that has been modified from its original form. More than 75 percent of food that Americans eat comes from processed foods. This is outstanding because that means we are eating a lot of processed foods that include frozen meals, chips, cookies, flour and sugar. W.A. needs to focus on eating more whole foods which are unprocessed foods. Staying away from processed foods can help with controlling eating too much sodium in a diet that can lead to hypertension, heart disease and even stroke (Center for Disease Control and Prevention, 2012).Readiness for ChangeTranstheoretical Model of Change is a model for behavior change that encompasses six stages of change. The model shows how a person can change a problem behavior to a more positive one. This model focuses on decision making of the individual and involves cognition, behavior and emotions. There are five major steps in this model that include precontemplation, contemplation, preparation, action and maintenance. Precontemplation is when an individual does not plan on taking action in the foreseeable future and this can be due to uniformed or under-informed about that negative behavior or because they have tried to change the negative in the past and have failed. I have witnessed this first hand happening to W.A. because she has tried multiple times to diet and exercise but it has failed in the end. Contemplation is the stage in people want to change in the next six months and they can be stuck in this stage for long periods of time. They are aware of the pros which is good but also are aware of the cons. I have also seen this in W.A. because she would talk about changing her diet and exercise habits as all positives but then would get a little discouraged when she would weigh herself and want to give up. Preparation is when the person starts planning to take action right away and have been planning this for some time. W.A. has also gotten to this stage because she has hired a fitness trainer. Action is the stage that shows specific changes to their life-style over the past six months and this is evident because she joined a fitness program a couple years ago and lost 30 pounds. Maintenance stage is when people are trying to prevent relapse into the bad behavior. The longer they continue their new positive behavior the more confident they become. I think this is an area W.A. should focus on for being more successful with her plans for having a healthier diet and increasing exercise in her life-style. She has made it through all the other stages and needs to focus on staying on track with modifying her behavior for good (Velicer, Prochaska, Fava, Norman, & Redding, 1998). EvaluationAs we can see in appendix E W.A. did increase her work out durations and also incorporated strength training two days a week. I feel she meet this half of her goal exceedingly well because she made a conscious effort to improve her exercise habits as evident in appendix E. W.A did a great job in also in shedding body fat around her chest, arms, waist, hips and thighs as evident in appendix F. I believe she did a great job in reaching this goal that I set for her. I saw determination and improved decision making skills.As seen in appendix G W.A. made improvements to her diet but she still consumed high sugar drinks. She met half of the goal by incorporating increased variety of vegetables in her diet also seen in appendix G. She did a great job by adding new vegetables into her diet and was not scared to try new ones. She can continue to work on decreasing high sugar drinks in her diet. I think she could improve her diet by continuing to cut back on high sugar drinks. The high sugar drinks are not filling and are also hurting her form losing extra body fat. Losing the extra body fat will make improve her self-esteem while also improving her health. Comparing appendix D with appendix G shows she lowered her high sugar drinks but there are still room for improvement of her diet. I suggested gradually removing the high sugar drinks and supplementing them with water and fruit. I believe this will help because the fruit is higher in sugar and water is always good for her overall health. I wrote a letter to W.A. to give her feedback on how she did at reaching her goals and ways to improve her health as seen in appendix H. I feel W.A. did an overall really good job at applying herself and improving her diet and exercise habits. Appendix AAppendix BExercise Log for week starting June 3rd,2013DaysType of work-outDurationMondayBrisk jog30 minTuesdayElliptical40minWednesdayOffOffThursdayRunning outside20minFridayOffOffSaturdayOffOffSundayElliptical30minAppendix CMeasurements on June 3rd, 2013Arms13 in.Chest39.5 in.Waist35 in.Hips39 in.Thighs21.5 in.Appendix DFood Log Starting June 3rd, 2013BreakfastLunchDinnerSnacksMondayTwo eggs, toast with butter. Cup of coffee with creamer.Spinach salad with pecans, strawberries and poppy seed dressing. Banana and Fresca pop. Vegetable stir-fry with grilled BBQ chicken breast. PopcornTuesdayGreek yogurt with granola and a banana with a glass of orange juice. Turkey sandwich with Swiss, lettuce and honey mustard. Bottle of waterBBQ pork sandwich with grilled corn on the cob with FrescaNature valley protein barWednesdayBrown sugar oatmeal .Cup of coffee with creamer.Burger no bun with ketchup. Grapes and bottle of water.Vegetable stir-fry with medium size steak. Small glass of moscatonothingThursdayTwo eggs, Apple, Flavored water.Grilled cheese with tomato soup6 pc grilled shrimp. Backed potato with sour cream and butter. Glass of milkApple with peanut butter FridayGreek yogurt with strawberries with glass of Orange juice.Turkey club sandwich and a Coke. Went out to eat had chicken quesadilla, black beans Spanish rice and two margaritas.Snickers candy barSaturdayJimmy delights sausage, egg and cheese sandwichTurkey sandwich with provolone, lettuce and honey mustard with a CokeWent out to eat had pretzel bun cheese burger with tater tots. Glass of water. NothingSundayJimmy delights sausage, egg and cheese sandwichSprite Chicken vegetable stir-fry with small glass of moscatoSmall dairy queen Reese’s blizzard.Appendix E Exercise Log for week starting June 17,2013DaysType of work-outDurationMondayPower walking90 minTuesdayWeight lifting60 minWednesdayOffOffThursdayJogging outside40 minFridayWeight lifting45 minSaturdayOffOffSundayRunning50 minAppendix FMeasurements on June 17th, 2013Arms13 in. Chest39 in.Waist34 in.Hips38.5 in.Thighs21 in.Appendix GFood Log Starting June 17th, 2013BreakfastLunchDinnerSnacksMondayBrown sugar oatmeal with glass of orange juiceSpinach salad with pecans and poppy seed dressing with Fresca. Pork tenderloin with corn on the cob and glass of flavored water. Celery and peanut butter.TuesdayTwo eggs with toast and a cup of coffee with creamer.Turkey, Swiss, lettuce honey mustard on whole wheat wrap with bottle of water.Chicken vegetable stir-fry with small glass moscato. popcornWednesdaySpinach, red pepper and Swiss omelet with glass of milk.Small spinach salad with French dressing and half of a grilled cheese. Vegetable stir-fry with lemon chicken with bottle of water.Carrots with ranch.ThursdayGreek yogurt with granola and an apple. Cup of coffee with creamer.Cup of Italian wedding soup, carrots with ranch and grilled chicken breastChicken cordon bleu with grilled asparagus and bottle of water. AppleFridayJimmy Delights sausage, egg and cheese sandwich with orange juice. Grilled chicken breast salad with ranch dressing and bottle of water. Went out to eat had small dinner salad with Cesar dressing and small steak. Celery and peanut butter.SaturdaySpinach and Swiss omelet with bottle of water. Turkey, bacon, Swiss sandwich on whole wheat with mayo and bottle of flavored water.Went out to dinner had small chicken alfredo with small glass of moscato. nothingSundayGreek yogurt with banana.Backed potato with sour cream and butter. BBQ chicken breast with grilled zucchini. Orange Appendix HDear W.A.,It has been a great pleasure to work with you. I feel that you did a great job in reaching some of your goals but there is one area in particular that needs some improvements. I believe that if we work together on changing and improving apart of the goal that you will have better success. The first goal you met with amazing determination. I am very proud of you for staying on track with your exercise log and incorporating more strength training in your fitness routine. I am also very pleased to that you have lost some body fat and inches. That is great to see you working on making your body stronger and healthier. The second goal you met 50 percent of it because you did incorporate a wider variety of vegetables. This is wonderful that you tried new vegetables and increased your consumption of them. The other half of the goal you didn’t reach a 100 percent because you continued to eat a few to many high sugar drinks such as orange juice and moscato. You did still cut some of the sugar drinks out and that is a great start. I recommend trying to replace those high sugar drinks with water and maybe some fresh fruit. I think this would help because fruit has sugar but it is a healthier choice and water is always good for the body. I think it would be a great idea to meet up and talk about how we can you motivated to continue to improve your overall health. I am so proud of you for accomplishing most of your goals. Feel free to call me anytime at 231-631-5099. Keep up the great work. Sincerely,Jordan LentzReferencesAl-Zadjali, M., Keller, C., Larkey, L. K., & Albertini, L. (2010). Evaluation of intervention research in weight reduction in post menopausal women. Geriatric Nursing , 31, 419-434. for Disease Control and Prevention (2012). Sodium’s role in processed food. Retrieved from salt/pdfs/sodium_role_processed.pdfDudek, S. G. (2010). Nutrition essentials for nursing practice (6th ed.). Philadelphia, PA: Lippincott-Raven.Maville, J. A., & Huerta, C. G. (2013). Health promotion in nursing (3rd ed.). Clifton Park, New York: Cengage learning .Roizen, M. F., & Oz, M. (2012). RealAge . Retrieved from assessments/realagetest/taketestShare Care. (2013). , P. J., & Willett, W. C. (2010). Essentials of healthy eating: A guide. Journal of Midwifery and Women’s Health, 55, 492-451. , S., & Taylor, C. (2010). Nursing diagnosis reference manual. New York, NY: Lippincott & Williams.Velicer, W. F., Prochaska, J. O., Fava, J. L., Norman, G. J., & Redding, C. A. (1998). Detailed overview of the transtheoretical model. Retrieved from ................
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