A nutritionist shares her 5 ways to eat healthy and build muscle during the holidays
- The nutrition and longevity researcher said she uses science to make her holidays fun and healthy.
- He focuses on building muscle to take advantage of the big meals for better gains.
- She also indulges in a high-protein, veggie-filled holiday meal, followed by a delicious dessert.
The researcher said that trying to live a long, healthy life does not prevent him from enjoying the holidays – and self-medication leads to better long-term results.
Chris Rhodes is the founder, CEO, and chief scientist of the long-term supplement company Mimio, and has a PhD in nutritional biology.
He told Business Insider that his science background helped him find smart ways to use the holidays to enhance his health, rather than destroy it.
“Nutrition can be a tool. Once you understand it, you can use it to continue to drive you steadily toward your goals without stressing out, you just have to exercise control.” what’s stupid in order to maintain good health,” he said. “We can work within what’s going on around us and use that to our advantage.”
From making seasonal foods nutritious to using holiday foods to build muscle, here’s her seasonal formula.
Use large meals to strengthen muscles
The holidays often focus on eating, and treating yourself can be a great opportunity to build muscle, according to Rhodes.
He said he takes advantage of the extra food he enjoys during the spring to boost his performance, focusing on vigorous exercise.
Adding muscle mass takes energy, and the most effective way to do it is by consuming more calories, when you eat more than you can burn.
That’s why bodybuilders like body builders tend to use the winter months as a busy time.
“I’m a person who likes to work within the natural rhythm of my body, the natural rhythm of the environment,” Rhodes said.
Prioritize protein sources like turkey
To help build muscle, Rhodes said he relies on foods that already have a great source of protein such as turkey or ham.
She uses the season to try out new recipes to share at conferences, as bringing a healthy, high-protein meal ensures she can enjoy a meal on the go.
“You’re making these special dishes that you don’t make very often, but you’re still hitting your fiber numbers, your nutrient numbers, your protein numbers, but you’re also not getting into the weeds of reading. Vacations it’s not for reading,” he said.
Add more veggies to your plate
One of the healthiest things Rhode uses for her family’s feasts is to create delicious dishes that focus on vegetables.
Along with classics like mashed potatoes and gravy, they’ll enjoy caramelized Brussels sprouts, delicata squash and hazelnut mint pesto, and sautéed kale and mushrooms. Including leafy greens and other colorful produce adds a variety of vitamins, minerals and micronutrients to the diet.
“There are ways you can make things more fun, more interesting, but also be healthy at the same time while maintaining that tradition,” Rhodes said.
Switch to healthier alternatives like veggie noodles
Some simple foods can liven up traditional dishes, adding ingredients like cauliflower rice or shirataki noodles to soups and stews without sacrificing flavor.
“These are the kinds of things that I really like to make and I’ve focused my cooking skills on how to make something that no one can say is actually a low calorie version of this is very comforting,” Rhodes. said.
Don’t give up your favorite foods
There are certain moments of pleasure that should not be indulged in.
For Rhodes, it’s a homemade caramel apple pie.
She may make it with a nutritious, high-fiber flour, but part of the holiday treat isn’t counting every calorie. A simple healthy lifestyle is easier to maintain for a long time than to overdo it and hold off on getting after the holidays.
Ultimately, balance is about being willing to live a long life, but enjoying the pie along the way.
“What’s the point of living a long time if you have to live a little?” Rhodes said. “It’s just a matter of making a list of, well, what goals I’m trying to achieve and how I can stay consistent with them.”