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Healthy 'contacts' keep you on track

October 18, 2009 12:36 am

IT'S EASY to get derailed from a healthy eating pattern, whether by traveling, illness or just plain boredom. Here are some tricks for getting back on the wagon and enjoying the ride.

THE BUDDY SYSTEM

Lots of research shows that the more often a doctor or dietitian talks with someone about healthy eating, the more likely the person is to continue trying to eat well.

You can set up a variety of other reminders--what the scientists call "contacts"--for yourself as well. The more contacts you have with people or places that promote good health, the better. Here are some contacts that can help keep you inspired:

Stores: Many natural-foods stores or gourmet markets offer free tastings and cooking classes. Ask if they offer anything on heart-healthy eating or on the Mediterranean diet, which has been shown to reduce risks of not just heart disease but also cancer, diabetes and depression. Look for programs that emphasize eating whole foods, not supplements or gimmicks.

Gyms: YMCAS and other workout centers are another good option, as some facilities have registered dietitians on staff and offer discounted classes on healthy eating. Gyms also promote a culture of healthy living. So, even if you can't take a class or see a dietitian at your gym, exercising there can keep your mind on taking care of your body.

Friends: Buddies are another way to increase your healthy contacts. Use peer pressure for good. Meet friends for a healthy restaurant lunch or a potluck dinner once a month and trade healthy recipes and menus.

Dietitians: If you're feeling stuck, consider seeing a dietitian for some suggestions. Some dietitians offer budget-friendly group classes as well as individual sessions. The groups can be especially helpful if you have limited insurance coverage. You can find a dietitian in your area through the American Dietetic Association at eat right.org (click "find a nutrition professional"). Or, call 800/877-1600, ext. 4844.

SUBSCRIPTION FOR HEALTH

To get healthy ideas flowing to you, consider subscribing to newsletters.

I'll list several that I've enjoyed in the past. Some are printed newsletters that you pay for; others are free and delivered by e-mail or RSS feed, which allows people to subscribe to blogs or podcasts. (I have no ties to these groups and am not responsible for their content.) Here's my list:

Nourishing Connections: Free e-mail newsletter written by dietitians and great for folks struggling with weight or eating disorders. Find it at nourishing connections.com.

Environmental Nutrition: Subscription newsletter with nice reviews of the latest research and helpful hints. It's available at environmentalnutrition .com, or call 800/424-7887.

Mayo Clinic Health Letter: Subscription newsletter that covers a variety of health and medical issues, at healthletter.mayoclinic.com or 800/333-9037.

Tufts University Health & Nutrition Letter: Subscription newsletter available at tuftshealthletter.com or by calling 800/274-7581.

Wellness Letter: University of California at Berkeley's subscription newsletter, at wellnessletter .com or 800/829-9170.

Nutrition Action Health Letter: The Center for Science in the Public Interest's newsletter is sometimes controversial and often interesting; cspinet.org or 202/332-9110, ext. 393.

Family Meals Focus: Free e-mail newsletter from renowned therapist and dietitian Ellyn Satter; ellyn satter.com.

Fruits and Veggies--More Matters: Free e-mail newsletter from the nonprofit Produce for Better Health Foundation; fruits andveggiesmorematters.org/ ?page_id=89#.

MedlinePlus: Let the National Library of Medicine comb the news for health topics you're interested in. You can receive reports by e-mail or RSS; nlm.nih.gov/cgi/medlineplus/listserv .pl?lang=EN.

Cook It Quick and Food Reflections: Free e-mail newsletters from dietitians at the University of Nebraska-Lancaster Extension, at lancaster.unl.edu/FOOD.

Diana Dyer: This dietitian and cancer survivor has a great blog at dianadyer .com.

KNOW YOUR GOALS

Along with all these reminders about what you want to do to stay healthy, consider reminding yourself of why your care.

Make a list of goals: family, fun, work, etc. Think about how eating well and exercising will give you the energy and stamina to achieve your goals. Post your list somewhere you can see it every day.

Being healthy is a process with ups and downs. As the Chinese say, "If you get up one more time than you fall, you will make it through."

Jennifer Motl welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.