HEALTH BEHAVIOR CHANGE PROJECT/ APA PAPER
First, open the website I have created for you and watch the video, and be sure to take notes. Then click on the assignment and rubric and read every detail. You will be graded on those details, so be sure to include them, all of them. Then, begin!
Here is the website to get started.
www.palmbeachstate.libguides.com/healthconceptstrategies
I included a lot of information so you can be sure to have everything you will need to be successful in writing this paper. It is an important one. Included in the website are:
The instructions and rubric
The EBSCOE database to search for articles (Be sure to click Peer Reviewed). You may use the full article as a source, or you may also use just the abstract as well if the article is lengthy (I am ok with that).
The 5 websites I will allow for sources for your paper. Only these websites can be used besides peer reviewed journals. No other sources allowed except the ones provided.
A link to the librarian and the SLC writing center. Reach out! Ask for help! That is why they are there, and they are magnificent and love helping students. So, if you are not confident in your writing, contact the writing center and get assistance. If you dont know how to find the articles you are looking for, click ask a librarian. You will be so glad you did. 🙂
ALL THE APA INFO YOU EVER DREAMED OF 🙂 Well, in reality you need to click on EASYBIB and this will create your citations for you. Your paper will be in APA with a cover page and reference page and be 800 words (which is about 2 pages). There are videos showing you how to use the APA citation creator in the website as well, and also examples of APA etc.
The Instructions and rubric page also has all of the links you may need for the SMART Principles of goal setting as well as the two models you can choose between for your paper. Lastly, the link to the Real Age test is there as well. This is based on Chapter 1, so get out that textbook too!
Here is a brief outline to be able to frame your paper. If you did a brief paragraph on each number you will complete your paper in no time at all. The outline follows along with your rubric:
Think back to your Module 1 Behavior Change Assessment and choose a behavior you want to change to improve your health. If you do not have one that stands out to you, or even if you do, I suggest ALL OF YOU take the Real Age Test at www.realage.com It is a Dr. Oz test that will tell you what physical age your body actually is based on a bunch of yes and no answers. So, do it, it only takes a few minutes and then you can use the results to help you decide what to do your paper on. It is awesome! And hey, if we were friends on FB and I posted it, you would probably take it anyway. 🙂
Choose your behavior and goal.
Monitor it for a week.
Start writing! Your 1000 word paper will include:
Cover Page
Introduction
Give background on why you have chosen this behavior and what are the potential and current health issues that stem from your behavior. (This is a good spot for your sources of information from the websites and database).
Identify your goal and discuss if it is a SMART goal and how exactly is it Specific, Measurable, Attainable, Realistic, and Timely?
Use BOTH of the two theories and explain how they best apply to your behavior. Transtheoretical Model AND Health Belief Model
Discuss logging your behavior change topic. Identify clear and specific strategies to achieve your success and outline a clear timeline.
Determine how your chosen behavior change will impact ALL of the Dimensions of Wellness
Summary and conclusion
Reference Page
The Health Belief Model
https://sphweb.bumc.bu.edu/otlt/MPH-Modules/SB/BehavioralChangeTheories/BehavioralChangeTheories2.html
The Transtheoretical Model
Health Belief Model: Eliminating/diminishing stress
Perceived susceptibility : I am very likely to experience stressors on an everyday basis.
Perceived benefits: The concept of eliminating key stressors in my life will substantially
increase my levels of happiness, peace, and overall health (both physically and mentally).
Perceived barriers: I am concerned that the key stressors I face are on a day to day basis.
Sports in particular are every day, twice a day. I feel that I am constantly worried about doing
something wrong and the consequences that will therefore ensue. Not knowing what will set my
coach off on that particular day and stressing about everything I do will be an extremely difficult
obstacle to overcome.
Perceived seriousness: It is pertinent to my health that I succeed in eliminating at least some
stress. My stress levels are constantly high and both my physical and mental health are suffering.
Persistent exhaustion, a weakened immune system, as well as feeling emotionally void and no
longer feeling happy about the things I once did are just some of the side effects from my stress.
Modifying variables: I must make a choice as to whether or not the stress is worth the
reward. Or, in a much more optimistic goal, find a happy medium between the two.
Cues to action: The cue to action for me was when I started to become less social. I
wasn’t being myself in the slightest and I was constantly isolating myself from groups. My
overall personality is very extroverted, charismatic, social, and generally very happy ; so when I
started to see that I wasn’t enjoying life, I knew I needed to change something
Self-efficiency: I know that this will be challenging and one way or another my
decision will come with a cost. However, I know that what I will lose in one area, I will gain in
another. My health is incredibly important to me, so if I have any opportunities to improve my
health, I will take them.
Transtheoretical Model: Eliminating/diminishing stress
Precontemplation: Before I was stressed, I didn’t see a need to diminish my stress;
however, as life became increasingly stress I contemplated whether or not I should make some
changes.
Contemplation: Thinking about changing my life in order to relieve some stress
began as more of an afterthought. I was more concerned with pleasing others rather than staying
true to myself. Contemplating quitting and giving up or staying and trying to work out a way to
both continue to play and have it be less stressful.
Preparation: Making my goals:
1. Be true to myself regardless of the consequences.
2. Speak up even when other wont / not being afraid to express my issues
3. Opening up and being more vulnerable with my teammates / letting them know how I
really feel
4. Regardless of what others say, continuing to put my best foot forward and standing up for
myself
5. Not letting the opinions of others matter to me because at the end of the day I know who I
am and what I am capable of
Action: Sticking to my goals and following the program. Expressing
myself and being true to me . Allowing my actions to speak for themselves.
Maintenance: Making the change from letting others affect me in a negative way
to taking the criticism as ways to improve myself. Running head: TITLE OF YOUR PAPER IN 50 CHARACTERS OR LESS 1
TITLE OF YOUR PAPER IN 50 CHARACTERS OR LESS 2
Title of Your Paper
Your Name
Palm Beach State College
Abstract
The abstract begins on the line following the Abstract heading. Abstracts are in block format, meaning there is no indentation on the first line. The abstract is a one-paragraph, self-contained summary of the most important elements of the paper. Most abstracts are between one hundred fifty and two hundred fifty words. Nothing should appear in the abstract that is not included in the body of the paper. However, always follow your professors instructions regarding format. Although the abstract takes up the second page of your paper remember that it is a summary of your work. Therefore, the abstract is likely to be the last thing you work on. This abstract is one hundred fifty words. This abstract is one hundred fifty words. This abstract is one hundred fifty words. This abstract is one hundred fifty words. This abstract is one hundred fifty words. This abstract is one hundred fifty words.
Title of Your Paper
The body of the paper begins on a new page, which would be page three if there is an abstract. The title of the paper (in uppercase and lowercase letters) is centered on the first line below the running head. The title of your paper should be centered. The title of your paper is not to be confused with a level one heading which is in bold.
Follow the title with an introduction to your paper including your thesis. Remember to double space and use twelve point Times New Roman font throughout the paper. Some papers use heading to make it easy for the reader to navigate and know the importance of different sections of the paper. However, headings are not required for all papers. APA uses five levels of headings which can be found on page sixty-two for the Publication Manual (American Psychological Association, 2010).
Level One Heading
Level Two Heading
Level one headings are centered, bold, and in uppercase and lower case. Level two headings are flush left, bold and use uppercase and lowercase.
Level three heading. Level three headings use different punctuation, indentation, and capitalization than the previous two headings.
Citing the sources you use will be a crucial part of your paper. To avoid plagiarism, make sure you properly paraphrase, quote, and cite any ideas that are not your own. When adding an in text citation you will need to provide the author and the publication year when available. When an author is not available you will provide the beginning of the citation, which is usually the title of the source. Remember that organizations, associations, government entities, and companies can be considered authors. When the date is not available replace it with a lowercase n and a lower case d for no date (n.d.). You can have all of the citation information in parenthesis like this example (American Psychological Association, 2010). According to the American Psychological Association (2010) you can also refer to the author in the single phrase, directly followed by the publication year in parenthesis.
When using a direct quote always provide the author, year, and specific page citation or paragraph number for nonpaginated material (American Psychological Association, 2010, p. 171). You can use pp. for multiple pages or para. for paragraphs . If a nonpaginated source has sections headings you can also include the section name in the in text citation (Author, 2013, example section, para 2). If you use a quote of forty words or more use a block quote.
Start a block quote with an introductory sentence:
Block quotes are forty words or more. Block quotes are indented half an inch throughout. If there is more than one paragraph, indent the first line of each additional paragraph half an inch. Quotation marks are not used for block quotes. Block quotes place the citations after the last punctuation mark. (American Psychological Association, 2010, p. 171)
The reference page will follow the body of your text. With the exception of personal interviews or correspondence (i.e. emails), you will provide a reference citation for citation used in the text. Start the reference page with the word reference capitalized and centered at the top of the paper. Then order your references alphabetically. It is suggested that tables and figures follow the reference page but some professors will allow you to use them in text. Appendices follow the references pages and any tables or figures included at the end of the text.
References
American Psychological Association. (2010). The publication manual of the American Psychological Association (6th ed.). Washington, DC: Author.
Cornwell, D. (2013, April 3). APA resource center. Retrieved from http://palmbeachstate.libguides.com/apa
Degelman, D. (2009). APA style essentials. Retrieved from http://www.vanguard.edu/faculty/ddegelman/index.aspx?doc_id=796 Running head: BEHAVIOR CHANGE 1
My Health Behavior Change Project
UNKNOWN AUTHOR EXAMPLE
Palm Beach State College
Honors College
BEHAVIOR CHANGE 2
Abstract
This health behavior change project focuses on expanding my consumption of all food groups,
primarily vegetables and seafood. Based on a week log of my current eating habits, using super
tracker, I am consuming below recommended intakes in all my food groups, the worst being my
primary objectives (vegetables, and seafood) with near 0 grams of ingestion. This can lead to
many deficiencies and diseases, like malnutrition according to Michelle McGuire, and Kathy
Beerman (2006) in their book Nutritional Sciences: From Fundamentals to Food (p. 30). Based
on the theory of transtheoretical model of behavior change, I am in the contemplation phase
(Choosing Health, 2012, by April Lynch, Barry Elmore, and Tanya Morgan). With advice from
Mrs. Ciucci, a Palm Beach State College health instructor, I am finally ready to make a
S.M.A.R.T goal based on my preferences. Using planned out strategies, I hope to make some
degree of change by the end of this year and impact my dimensions of wellness for the better.
Keywords: Behavior change, nutrients, vegetables, seafood
BEHAVIOR CHANGE 3
My Health Behavior Change Project
Most parents in this world struggle with teaching their children how to eat properly and
nutritionally. Each of those parents stop their child from gorging on sugary treats, and unhealthy
snacks. Luckily, most parents succeed to a degree. Even my parents had this battle,
unfortunately, I won. For many years I avoided eating vegetables, seafood, and below
recommendations of other food groups. Surprisingly, my results from the real-age test showed I
was 19.5, 2.2 years younger than my actual age of 21. Most likely this shows my change from a
year or so ago, when I decided to shed my obesity. If I were still obese, I am sure my results
would have been different. Despite that grand achievement, as with anything in society, there is
always room for improvement. Although I changed my diet, and exercising habits when I lost
weight, I still put up a barrier when it comes to eating vegetables and fish. My next step in
achieving a more attractive and energized me, is reducing this obstacle.
Using super tracker, I tracked my daily meals from the 5th to the 11th of this month (the
detailed report can be seen on the next page). As stated in the table, I am under in all main food
groups. Further analysis shows that I am over in refined grains and empty calories. Empty
calories are foods that have little nutritional value, and refined grains are processed grains.
Empty calories also comes from processed foods. According to Amanda J. Centia, Monica
Brown-Ramosa, David B. Haytowitzb, and Sarah L. Bootha, in their article, changes in the
content and forms of vitamin K in processed foods, trans-fat leads to deleterious health effects
including increased risk of cardiovascular disease. Trans-fat is usually found in most processed
foods, and even with FDA regulation, food companies add it under ingredients as hydrogenated
oils (2015). Additionally, on my nutritions report, on pages 5-6, further cements this problem.
Although it shows I am ok with some nutrients, I am also under in very important ones like
BEHAVIOR CHANGE 4
calcium etc. It also shows I am over in others like fats, and cholesterol, which are present in
greater number in most processed foods. Based on this data, and according to McGuire, and
Beerman (2006), I have undernutrition, and more specifically primary malnutrition. Primary
malnutrition is caused by inadequate diet, and can lead to nutritional deficiency, which causes
suboptimal physiological function, and poor health; this can potentially be fatal (p. 30). Mcguire,
and Beerman further state that vitamins help regulate
Food Groups Target Average Eaten Status
Grains 10 ounce(s) 7 ounce(s) Under
Whole Grains 5 ounce(s) ounce(s) Under
Refined Grains 5 ounce(s) 6 ounce(s) Over
BEHAVIOR CHANGE 5
Nutrients Target Average Eaten Status
Total Calories 2800 Calories 1782 Calories Under
Protein (g)*** 56 g 72 g OK
Protein (% Calories)*** 10 – 35% Calories 16% Calories OK
Carbohydrate (g)*** 130 g 210 g OK
Carbohydrate (% Calories)*** 45 – 65% Calories 47% Calories OK
Dietary Fiber 38 g 9 g Under
Total Sugars No Daily Target or
Limit
100 g No Daily Target or
Limit
Added Sugars No Daily Target or
Limit
59 g No Daily Target or
Limit
Total Fat 20 – 35% Calories 37% Calories Over
Saturated Fat < 10% Calories 14% Calories Over
Vegetables 3 cup(s) cup(s) Under
Dark Green 2 cup(s)/week 0 cup(s) Under
Red & Orange 7 cup(s)/week cup(s) Under
Beans & Peas 2 cup(s)/week 0 cup(s) Under
Starchy 7 cup(s)/week cup(s) Under
Other 5 cup(s)/week cup(s) Under
Fruits 2 cup(s) 1 cup(s) Under
Whole Fruit No Specific Target cup(s) No Specific Target
Fruit Juice No Specific Target cup(s) No Specific Target
Dairy 3 cup(s) 1 cup(s) Under
Milk & Yogurt No Specific Target cup(s) No Specific Target
Cheese No Specific Target 1 cup(s) No Specific Target
Protein Foods 7 ounce(s) 4 ounce(s) Under
Seafood 11 ounce(s)/week 0 ounce(s) Under
Meat, Poultry & Eggs No Specific Target 4 ounce(s) No Specific Target
Nuts, Seeds & Soy No Specific Target ounce(s) No Specific Target
Oils 8 teaspoon 2 teaspoon Under
Limits Allowance Average Eaten Status
Total Calories 2800 Calories 1782 Calories Under
Empty Calories* 395 Calories 624 Calories Over
Solid Fats * 387 Calories *
Added Sugars * 237 Calories *
*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total
Calories.
Note: If you ate Beans & Peas and chose “Count as Protein Foods instead,” they will be included in the Nuts, Seeds & Soy subgroup.
BEHAVIOR CHANGE 6
Polyunsaturated Fat No Daily Target or
Limit
6% Calories No Daily Target or
Limit
Monounsaturated Fat No Daily Target or
Limit
13% Calories No Daily Target or
Limit
Linoleic Acid (g)*** 17 g 11 g Under
Linoleic Acid (% Calories)*** 5 – 10% Calories 5% Calories OK
-Linolenic Acid (% Calories)*** 0.6 – 1.2% Calories 0.5% Calories Under
-Linolenic Acid (g)*** 1.6 g 1.1 g Under
Omega 3 – EPA No Daily Target or
Limit
7 mg No Daily Target or
Limit
Omega 3 – DHA No Daily Target or
Limit
36 mg No Daily Target or
Limit
Cholesterol < 300 mg 410 mg Over Minerals Target Average Eaten Status Calcium 1000 mg 848 mg Under Potassium 4700 mg 1769 mg Under
Sodium** < 2300 mg 2648 mg Over
Copper 900 g 906 g OK
Iron 8 mg 10 mg OK
Magnesium 400 mg 191 mg Under
Phosphorus 700 mg 1183 mg OK
Selenium 55 g 99 g OK
Zinc 11 mg 8 mg Under
Vitamins Target Average Eaten Status
Vitamin A 900 g RAE 393 g RAE Under
Vitamin B6 1.3 mg 1.1 mg Under
Vitamin B12 2.4 g 4.8 g OK
Vitamin C 90 mg 117 mg OK
BEHAVIOR CHANGE 7
Vitamin D 15 g 3 g Under
Vitamin E 15 mg AT 5 mg AT Under
Vitamin K 120 g 50 g Under
Folate 400 g DFE 372 g DFE Under
Thiamin 1.2 mg 1.2 mg OK
Riboflavin 1.3 mg 1.7 mg OK
Niacin 16 mg 18 mg OK
Choline 550 mg 305 mg Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to
1500 mg a day. In addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate
recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
body functions and may help prevent and treat diseases like heart disease or cancer; minerals are
also involved in these body processes (p. 7, 2006). We need these nutrients on a daily basis if
want to function at our most optimal.
The transtheoretical model is the best that applies to my behavior. For most of life I was
in precontemplation, which meant I did or did not recognize a health issue, and had no intention
of taking action. With this health course, this behavior project, and tips from my instructor, Mrs.
Ciucci, I am entering the contemplation phase. This phase is where I acknowledge the issue, and
plan on making a change, but I am not ready to take action. Now, I will enter the preparation
phase by writing this project and making a plan of action. Hopefully, next month, I will enter the
action phase, the phase where I implement my strategies.
BEHAVIOR CHANGE 8
I must also follow S.M.A.R.T guidelines in following my goal to eat more nutritiously.
Specifically, my plan is expanding my food consumption in the vegetable and seafood food
groups. This goal can be measured as every week I would need to eat a quantifiable amount of
either food group once, then more the following week, and so on. This goal is attainable, as I am
not obligating myself to eat the recommended 3 cup of vegetables, or the 11 oz. of seafood
weekly; I will achieve this in small increments. This goal is relevant, despite my lack of
preference in these food groups and lack motivation for my health. Years ago I lost my obesity to
look more attractive, therefore, I have to eat these food groups. Vitamins and minerals obtained
from these food groups help with skin care, i.e. tomatoes and salmon, as well as other beauty
benefits according to Amy Zerello from readers digest (n.d). This goal is time-bound as I hope to
at least reach the maintenance phase, the phase where I maintain the behavior and work to
prevent relapse though it may occur, by the end of this year.
My timeline for my drastic behavior change is as followed. On the second of next month,
8/2/15, I shall begin consuming cup of vegetables and/or seafood weekly. Every week this
quantity will increase by until reaching 5 cups total (3 cups vegetables, and 1 cup of
seafood). It is estimated this will take 20 weeks, or 5 months. In other words, by the end of
December my behavior change should be complete. Strategies to complete this change is to eat
functional foods. According to Mcguire and Beerman (2006), functional foods are foods that
contain an essential nutrients which is believed to benefit human health (p. 5). Basella spp., or
Malabar spinach, is a functional food according to S. Sravan Kumar, P. Manoj, and P. Giridhar, in
their article Nutrition facts and functional attributes of foliage of Basella spp. (2015). They state
that Malabar spinach is nutritious, and has rich mineral content especially iron. Also has fiber,
antioxidants, and low calories. Baltic fish is also a good choice, according to Joanna Szlinder-
BEHAVIOR CHANGE 9
Richert, Zygmunt Usydus, Magorzata Malesa-Ciewierz, Lucyna Polak-Juszczak, and Wiesawa
Ruczyska in their article, Marine and farmed fish on the Polish market: Comparison of the
nutritive value and human exposure to PCDD/Fs and other contaminants (2011). They state that
improper nutrition is linked to increased incidence of diseases of civilization including
circulatory disorders, cancer, diabetes, tooth decay, obesity, and constipation. They recommend
fish and fish products as fish:
Contain essential amino acids, fat-soluble vitamins (especially vitamin D3), micro- and
macroelements such as calcium, magnesium, iodine, and selenium. These nutrients are
important to the health and proper functioning of the human body. Since they occur in
fish in higher quantities than in other popular food products, fish consumption is a good
way to supplement the overall diet. (2011)
Other strategies I can implement is making smoothies, as advised by Mrs. Ciucci, and eating
small or shredded pieces. Following my weekly plan, I can get my cup of vegetables for
instance by mixing it with fruit smoothies. If done correctly, the fruit overpowers the taste of the
vegetables. This allows me to get my recommended consumption in the long run without having
to actually eat my vegetables. The next strategy is shredding the vegetables and/or seafood with
other foods. For instance, I can shred vegetables and mix them with my sauces as a compliment.
Finally, eating a serving size of vegetables or seafood in small bites might be manageable.
Instead of eating a whole leaf of lettuce or a whole fish, I can eat that same amount but lettuce
shredded on top of my burger for instance, and the fish in nugget pieces.
At the end of this behavior change, my dimensions of wellness should be affected. My
physical health would be the most affected, as I will begin getting my essential nutrients, which
will show with clearer skin, more energy, less hanging skin/fat, less tiredness, more focus etc.
BEHAVIOR CHANGE 10
My intellectual health might increase, as I will be tackling an age old problem for me, eating my
vegetables and seafood. Mrs. Ciucci gave me a stepping stone, which can further help me to
think outside the box (critical thinking) to achieve my change. Psychological health is improving
as I am starting to accurately perceive my reality that not eating vegetables is detrimental to my
health, and the nutrients obtain from these food groups might help improve my overall mood.
My social health will definitely improve, as I will no longer be criticized for not eating these two
food groups, especially avoiding embarrassment in public restaurants. My spiritual health will
not be affected as I do not possess this dimension of wellness. I am atheist, and though I love and
respect nature, I do not hold it in high regard. I do not see a clear purpose in life, but I am trying
to enjoy life the best I can. Environmental health will improve as I eat more vegetables and less
processed foods, I will be giving my income to companies that push forward nutritious products
that help overall human health, and not companies that make food chemicals which could pollute
the environment. Occupational health can increase, as nutrients from these food groups can help
reduce stress, and since I work with teens, pass on my knowledge to help them achieve a
behavior change for a more nutritious diet.
Although this fabulous project was well researched, with a week log of my current
behavior, diseases that can come from this behavior, following S.M.A.R.T guidelines and the
transtheoretical model, with a clear timeline and strategies, as well as how it will improve my
dimensions of wellness, there is a key missing: motivation. Without this key, all this work was
wasted. Although I do not feel the same powerful motivation that helped me change my weight
problem years ago, with the support from my girlfriend, and family members, this behavior
change is possible.
BEHAVIOR CHANGE 11
References
Amanda J. Centia, M. B.-R. (2015). Changes in the content and forms of vitamin K in processed
foods. Journal of Food Composition and Analysis, Volume 41, Pages 4244.
Joanna Szlinder-Richert, ,. Z.-C.-J. (2011). Marine and farmed fish on the Polish market:
Comparison of the nutritive value and human exposure to PCDD/Fs and other
contaminants. Chemosphere, Volume 85, Issue 11, Pages 17251733.
Michelle McGuire, K. B. (2006). Nutritional Sciences: From Fundamentals to Food. Canada:
Peter Marshall.
S. Sravan Kumar, P. M. (2015). Nutrition facts and functional attributes of foliage of Basella spp.
LWT – Food Science and Technology, Volume 64, Issue 1, Pages 468474. Retrieved
from Science Direct.
Zerello, A. (n.d.). 8 Essential Foods for Beautiful Skin. Retrieved from:
http://www.rd.com/slideshows/8-essential-foods-for-beautiful-skin/view-all/
BEHAVIOR CHANGE 12
