• A nutrition and longevity researcher says he uses science to make his vacation fun and healthy.
• It focuses on building muscle to take advantage of big meals for better gains.
• He also favors holiday meals rich in protein and vegetables, followed by a rich dessert.

One researcher stated that in trying to live longer and healthier That doesn’t stop him from enjoying the holidays – and treating himself leads to better results in the long term.

Chris Rhodes is the founder, CEO and principal scientist of the longevity supplement company. Mimioand holds a doctorate in nutritional biology.

He told Business Insider that his science background helped him find clever ways to use holiday pleasure to improve your health, instead of derailing it.

“Nutrition can be a tool. Once you understand it, you can use it to continue to consistently guide you toward your goals without having to go through stress or exercise ridiculous control in order to maintain your health ” he said. “We can work on what’s happening around us and use it to our advantage.”

From make seasonal foods more nutritious to using holiday treats to build muscle, here’s her approach to the season.

Use Hearty Meals to Fuel Muscle Building

Vacations are often focused on food, and treating yourself can be a great opportunity to build muscle, according to Rhodes.

He said he takes advantage of the extra food he gets during the season to increase his earnings, focusing on bodybuilding exercises.

Increasing muscle mass requires energy, and the most efficient way to do this is to have a calorie surplus, when you eat more than you burn.

This is why fitness professionals like bodybuilders often use the winter months as swelling season.

“I’m a big fan of working according to both the natural rhythms of my body and the natural rhythms of the environment,” Rhodes said.

Favor protein sources like turkey

To help build muscle, Rhodes said he turns to meals that already contain a big source of protein like turkey or ham.

He uses the season to test new recipes to share at meetings, because bringing a healthy, protein-rich dish allows him to enjoy his meals while staying on track.

“You make these unique dishes that you don’t usually make, but you still respect your fiber number, your micronutrient number, your protein number, but you also don’t get into the math. Vacation is not done to count,” he said.

Add more vegetables to your plate

Another healthy tip Rhodes uses for his family celebrations is prepare delicious vegetable-focused dishes.

In addition to classics like mashed potatoes and gravy, they’ll enjoy caramelized Brussels sprouts, delicata squash with nutty mint pesto, and sautéed kale with mushrooms. Incorporating leafy greens and other colorful produce adds a range of vitamins, minerals and micronutrients to the meal.

“There are ways to make things more fun, more interesting, but also healthier at the same time, while still maintaining some of that tradition,” Rhodes said.

Switch up with healthy alternatives like veggie noodles

Simple substitutions can make traditional dishes healthier, adding ingredients like cauliflower rice or shirataki noodles to soups and stews without sacrificing flavor.

“It’s the kind of thing I really enjoy doing and I focus a lot of my culinary prowess on creating something that no one could tell is actually a low-fat version. calorie content of this really comforting thing,” Rhodes said. said.

Don’t give up your favorite treats

There are moments of indulgence that should not be compromised.

For Rhodes, it’s caramel apple pie with homemade whipped cream.

He may make it with a more nutritious, fiber-rich flour, but part of the charm of the holidays isn’t counting every calorie. It’s easier to maintain a flexible health routine long-term than to overdo it and scramble to catch up after the holidays.

Ultimately, the balance is about aiming for longevity, while enjoying the pie along the way.

“What’s the point of living longer if you have to live less?” » Rhodes said. “It’s just about taking inventory of the goals I’m trying to achieve and how I can stay consistent with them.”