Q:I think my husband is ready to think more seriously about living a healthier lifestyle. How do we move forward?

A: It’s great to hear how much you are supporting your spouse as he considers a healthier lifestyle. However, it is so important for you to understand that we cannot change anyone but ourselves. But, we do have the ability to “model” that healthier behavior and help “coach” others on how to succeed in changing their lifestyle.

Hopefully by now the individual has taken the time to identify the pros (benefits) and cons (obstacles) of eating healthier or getting more physically active. Like any change they’ve made in the past, they’ll be more successful when they have more reasons to change than to remain the same. To encourage progress, focus on changing behaviors (e.g., increase fruit and vegetable consumption) instead of the final outcome (e.g., losing 10 pounds).

Help them specifically identify their barriers to change. Determine what is standing in their way (e.g., attitude about living a healthier lifestyle; lack of know-how about healthy eating or beginning a physical activity program; lack of time; money concerns about buying healthier foods or getting physically active; lack of access to healthier food or a safe place to exercise.)

Help them find ways to overcome those barriers. Emphasize that by starting small and progressing slowly they can be successful. Assist them by identifying ways in which healthy eating or physical activity can be built into their daily routines (e.g., drinking water instead of soda, keeping fresh fruits and veggies on hand for snacking instead of potato chips or candy, going on a 10-minute walk during lunch breaks, taking the steps instead of the elevator).

Encourage them to identify a couple of strong “internal” motivators for why they want to change their behavior. In other words, help them identify why they’re thinking about doing it. When the going gets tough, this is what’s going to help them (internally) to keep motivated.

Help them develop a support network. This is huge! When considering change, it’s good to talk to peers, family members or co-workers who are healthy eaters or physically active. If you want to get healthy, then hang around other people who are. Gain from their experiences and perspectives. They might have some great tips for success that you can incorporate into your lifestyle. Find out how they got started and what keeps them motivated. Turn to them for ideas, motivation and support.

Next, help them identify one area they want to address and a date when they want to start. This can help them set some achievable goals. Encourage them to write the goal down. Make sure it is specific, measurable, attainable, realistic and has a timeline. We call this a S.M.A.R.T. goal. Here’s an example: “Starting March 1, I will walk for 30 minutes, three times a week for one month.” This is always better than a general approach such as, “I will be more active this month.” Starting small and increasing the goals at a pace that feels right will be beneficial in the long run.

Q: Do I still have time to fill out an application for the Master Food Volunteer Program?

A: Yes, you do. The deadline for us to receive Extension Master Food Volunteer applications is 5 p.m. Friday. If you don’t have an application, the easiest and quickest way to get it is to go on our Web site at www.douglas.ksu.edu . You can even fill it out online. If you don’t have access to the Internet, just give us a call at 843-7058 or stop by the K-State Research & Extension-Douglas County Office, located on the Douglas County 4-H Fairgrounds, 2110 Harper St.

Again, the training dates for the program are from 9 a.m. to 4 p.m. Thursdays Feb. 12 through April 9 (excluding March 19) at the Extension Office. If you have an interest in food, cooking and nutrition and have the desire to take your knowledge and skills to a higher level and also help the community, then this training is for you. In return for the 40-plus hours of training, you will have the opportunity to provide 40 hours of service by providing or assisting with educational programs in the areas of food preparation, food science, food safety and\or food preservation.

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.