I don’t usually make New Year’s resolutions, but this year is the exception. My life has gotten too sedentary as a freelance writer who works at home. Like most Americans, I need to exercise more and eat healthier. It’s time to stop the holiday binge eating.
So I welcomed the good advice of Marily Oppezzo, PhD, a registered dietician and postdoctoral fellow at the Stanford Prevention Research Center, who specializes in helping people improve their health and well-being. In a recent Stanford BeWell article, she provides guidance to those hoping to make healthy lifestyle choices.
Oppezzo recommends that we stop classifying foods as either sinful or good. “While some decisions are arguably healthier than others, we certainly don’t need to get our character and sense of self involved, a mind game that sets health up as binary, rather than a spectrum,” she says in the article. This all-or-nothing thinking, she argues, can result in binge eating — eating one “bad” cookie can lead to eating a whole bag, since you’re already “off the wagon.”
Instead, she says it is better to relish the taste of your favorite food without “pouring guilt all over it,” because you’re more likely to be satisfied and eat less of it.
If you make only one small dietary change, she suggests that you eat more vegetables. “Find one vegetable you love that is quick and easy for you to prepare and eat — and even defrosting frozen spinach to add to a soup or mixing in pre-packaged riced cauliflower… counts! Bring your veggie to work, and add [it] to three lunches next week,” says Oppezzo.
In terms of exercise, she said she thinks walking is particularly underrated. Walking can help your joints, improve your cognitive and creative thinking, reduce your stress level and provide a fun way to socialize with friends, she said.
However, it is important to be realistic when setting your health goals for this year — and tailor your plan to your personal likes and limitations. “In fact, it is important to weigh the factors of culture, individual circumstance, and motivational readiness when advising any (very young to very old) age segment of the population,” Oppezzo said.
And a parting word of wisdom? “’Everything in moderation’ turns out to be so true!,” Oppezzo said.