Longevity Expert: Enjoy Holiday Treats Alongside a Fitness-Focused Plate
A leading expert in longevity and nutrition believes the key to a healthy and joyful holiday season isn’t sacrificing cherished traditions, but finding clever ways to enhance them. Chris Rhodes, founder and CEO of longevity supplement company Mimio, emphasizes that understanding nutrition allows you to make informed choices that support both your health goals and your festive spirit.
"Nutrition can be a tool," Rhodes says. "Once you understand it, you can utilize it to keep driving you consistently towards your goals without having the stress, having to exert a ridiculous amount of control in order to maintain health."
His approach involves strategic planning and mindful substitutions – turning holiday indulgence into an opportunity for mindful muscle building and improved nourishment.
Turn Feasting into Fuel
Instead of viewing holiday meals as a setback, Rhodes encourages seeing them as an opportunity to fuel muscle growth.
"The holidays often focus on eating, and treating yourself can be a great opportunity to build muscle," Rhodes explains. He recommends taking advantage of increased food intake during the season to boost gains, primarily focusing on strength training workouts.
He aligns his strategy with a common bodybuilding practice – “bulking” – where athletes strategically increase calorie intake during the winter years to maximize muscle growth.
"I’m a big fan of working within both the natural rhythms of my body, the natural rhythms of the environment," Rhodes explains, advocating for a balanced approach that aligns with seasonal eating patterns.
Prioritize Protein Powerhouses
Rhodes prioritizes holiday dishes rich in protein, like turkey or ham. He sees these occasions as a chance to showcase his culinary skills while ensuring healthy choices stay on the menu.
"You’re making these unique dishes that you don’t usually make," he notes, "but then still hitting your fiber counts, your micronutrient counts, your protein counts, but also not getting too into the weeds of actually counting.
Holidays aren’t for counting," he adds.
Veggies Take Center Stage
Rather than relegating vegetables to side dishes, Rhodes elevates them to star players.
"There are ways you can make things more fun, more interesting, but then also healthier at the same time, while still retaining some of that tradition,” he suggests.
He emphasizes delicious veggie-forward creations – think caramelized Brussels sprouts, delicata squash with hazelnut mint pesto, and sautéed kale with mushrooms.
- Carb Swap Magic:
Rhodes believes in simple substitutions to make traditional dishes healthier without sacrificing taste. He suggests using cauliflower rice or shirataki noodles in soups and stews. "Those are the kinds of things that I really like to do and focus a lot of my cooking prowess on how can I create something that no one would be able to tell is actually a lower-calorie version of this really comforting thing," he shares.
Don’t Deny Your Indulgences
Rhodes acknowledges the importance of enjoying beloved holiday treats. For him, it’s a deep-dish caramel apple pie with homemade whipped cream. He believes a flexible diet is more sustainable than strict rules.
“What is the point of living longer if you have to live less?” Rhodes asks, stressing the importance of balance. “It’s just a matter of taking inventory of, okay, what are the goals that I’m trying to achieve, and how can I stay consistent with them?"
