For many, the holidays are a time for indulgence, but one researcher says his scientific background allows him to enjoy the season’s treats while still prioritizing his health. Chris Rhodes, founder and CEO of the longevity supplement company Mimio, holds a PhD in nutritional biology and believes that understanding nutrition can empower individuals to make healthy choices even during festive celebrations.
Rhodes told Business Insider that his approach to holiday eating involves leveraging the abundance of food to his advantage.”Nutrition can be a tool,” he explained. “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 to maintain health. We can work within what’s happening around us and use that to our advantage.”
Fueling Muscle Growth with Festive Feasts
Rhodes suggests using the holiday season’s plentiful meals as an possibility to boost muscle growth. He strategically incorporates strength training workouts into his routine, capitalizing on the extra calories consumed during celebrations to fuel his gains. “I take advantage of the extra food I enjoy during the season to boost my gains, focusing on strength training workouts,” he shared.
“We can work within what’s happening around us and use that to our advantage,” Rhodes emphasized.
He also emphasizes the importance of prioritizing protein and vegetables during holiday meals, ensuring a balanced and nutritious intake even amidst the festive indulgences. And while he enjoys conventional holiday desserts, he views them as a well-deserved treat rather than a dietary derailment.
As the holiday season approaches,many Americans find themselves facing a familiar dilemma: how to enjoy festive feasts without derailing their health goals. For fitness expert and registered dietitian, drew Rhodes, the key lies in finding a balance between indulgence and mindful eating.
Rhodes, who advocates for a holistic approach to wellness, sees the winter months as an opportunity to prioritize strength training and muscle building.”I’m a big fan of working within both the natural rhythms of my body, the natural rhythms of the habitat,” he explains.
To support muscle growth, Rhodes emphasizes the importance of consuming adequate protein. He suggests incorporating protein-rich foods like turkey or ham into holiday meals. “You’re making these unique dishes that you don’t usually make, 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 advises.
Rhodes also recommends making holiday meals more nutritious by adding an abundance of vegetables. Alongside traditional favorites like mashed potatoes and gravy, he suggests incorporating dishes like caramelized brussels sprouts, delicata squash with hazelnut mint pesto, and sautéed kale with mushrooms.”There are ways that you can make things more fun, more interesting, but then also healthier at the same time while still retaining some of that tradition,” he says.
For those looking to lighten up classic dishes, rhodes suggests simple swaps like 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.
However, Rhodes emphasizes the importance of allowing yourself to enjoy holiday treats in moderation.”There are some indulgent moments that aren’t worth compromising on,” he admits. For him, it’s deep-dish caramel apple pie with homemade whipped cream. While he might use more nutritious flour, he believes in savoring the experience. “What is the point of living longer if you have to live less?” he asks. “It’s just a matter of taking inventory of, okay, what are the goals that
For many, the holiday season is a time for indulgence, but one nutrition researcher is taking a different approach. Dr. Mike Israetel, a renowned expert in muscle growth and nutrition, is committed to maintaining his healthy habits even amidst the festive temptations.
“I’m trying to achieve and how can I stay consistent with them,” Dr. Israetel shared, highlighting his dedication to staying on track with his fitness goals.
While details about Dr. Israetel’s specific holiday strategies weren’t disclosed, his commitment to maintaining a healthy lifestyle during this frequently enough-challenging time serves as an inspiration to many.
Dr. Israetel’s approach underscores the importance of prioritizing health and well-being year-round, even during periods of celebration and indulgence.
## Can You Really Have Your holiday Pie & Eat It Too? An Expert Weighs In
**World Today News:** While visions of sugar plums may dance in our heads during the holidays, for many, navigating festive feasts without sabotaging their health goals can feel like a daunting task. Could the key lie in simply understanding the science behind nutrition?
Dr. Chris Rhodes, PhD in Nutritional Biology and founder and CEO of longevity supplement company Mimio, believes so. Drawing on his scientific background, Dr. Rhodes insists that we can enjoy the season’s treats without sacrificing our wellbeing.
**(WTN): Dr. Rhodes, many people view the holidays as a time to indulge and “cheat” on their healthy eating habits. What’s your advice for staying on track while still enjoying the festivities?**
**(Dr. Rhodes):** Nutrition can be a powerful tool. Rather of viewing the holidays as a time to abandon our healthy habits, let’s see it as an prospect to utilize what’s available to us. Think of it this way: the abundance of food during the holidays can actually be leveraged to support your fitness goals.
**(WTN): How can we do that? Specifically, how do you approach your own nutrition during this time?
**(Dr. Rhodes):** I prioritize strength training and use the extra calories available during the holidays to fuel muscle growth. It’s about finding a balance. I’m not saying you need to skip dessert entirely, but be mindful of your portions and make sure you’re also prioritizing protein and vegetables at each meal.
**(WTN): So, you see dessert as a treat, not a dietary derailment?
**(Dr. Rhodes):** Exactly! Enjoying a slice of pie or a few cookies is perfectly fine. The key is moderation and balance. Focus on nourishing your body with wholesome foods throughout the day, and then allow yourself some guilt-free indulgence during those special holiday meals.
**(WTN): You mentioned leverage. Can you elaborate on that? What strategies do you employ?
**(Dr. Rhodes):** One strategy is timing your workouts. I try to schedule my strength training sessions around days when I know I’ll be eating a larger, calorie-rich meal. This helps ensure that my body has the fuel it needs to recover and build muscle.
**(WTN): What advice would you give to someone who struggles with portion control during holidays gatherings?
**(dr. rhodes):
**(Dr.Rhodes):** Pre-planning your plate can be very helpful. decide ahead of time what you want to enjoy and stick to reasonable portions. Also, remember that socializing is a big part of the holidays. Engage in conversations,savor each bite,and really be present in the moment. This can help prevent mindless overeating.
**(WTN): Thank you for these valuable insights, Dr. Rhodes. Enjoy the holidays!
**(Dr. Rhodes):** You too! remember,healthy living isn’t about deprivation. It’s about making mindful choices that allow you to enjoy life to the fullest.
