The holiday season is here, and with it comes an endless parade of delicious meals, tempting treats, and the challenge of staying on track with your health goals. In the latest episode of Health or High Water, Leslie and I explore meal prep, food myths, Thanksgiving tips, and the fascinating intersection of genetics and nutrition to empower you with practical strategies for better health. Let’s dive into the highlights of our conversation and how you can apply them to your life.

Debunking Food Myths: Stop Demonizing Foods

One of the most common pitfalls in nutrition is labeling foods as “good” or “bad.” This black-and-white thinking can lead to guilt and unhealthy eating patterns. Instead:

• Focus on balance: A slice of pie or a bowl of pasta isn’t inherently bad. What matters is the context of your overall Diet.

• Portion control is key: Moderation, not restriction, leads to sustainability.

• Listen to your body: Tune in to hunger and fullness cues instead of letting emotions dictate your choices.

Pro Tip: Think of food as fuel. It’s okay to enjoy indulgences occasionally if they fit into your bigger picture of health.

Thanksgiving Tips to Avoid Overeating

Holidays are a time for connection, not just consumption. Here are some tips we shared to help you enjoy your Thanksgiving meal without the post-dinner regret:

1. Start with hydration: Drink water before and during your meal to prevent mistaking thirst for hunger.

2. Fill your plate wisely: Begin with protein and veggies, leaving smaller portions for starchy sides.

3. Don’t skip meals: Skipping breakfast or lunch to “save room” often backfires, leading to overeating.

4. Mindful eating matters: Savor each bite and pause between servings. It takes about 20 minutes for your brain to register fullness.

Meal Prep: Your Secret Weapon for Success

Meal prepping isn’t just for fitness enthusiasts—it’s a tool anyone can use to simplify eating well. Here’s how you can get started:

1. Plan ahead: Choose recipes for the week and stick to a shopping list.

2. Batch cook staples: Prepare proteins, grains, and vegetables in bulk for mix-and-match meals.

3. Invest in quality containers: Divided containers make portioning effortless and keep meals fresh.

4. Make it fun: Dedicate a few hours on Sunday with your favorite playlist or podcast (like Health or High Water).

The benefits? More time, less Stress, and fewer temptations to grab unhealthy convenience foods.

Genetics and Nutrition: Unlocking Personalized Health

What if your DNA could tell you the best diet for your body? The field of nutrigenomics is making this a reality.

• Why some diets work for others but not for you: Genetic markers influence how your body processes fats, carbs, and proteins.

• Caffeine and lactose tolerance: Genes like CYP1A2 and LCT determine whether you can handle that morning coffee or a dairy-heavy dessert.

• Weight management: Your genetic profile may reveal insights about your metabolism and appetite regulation.

Takeaway: Personalized nutrition is the future of health. Genetic testing can provide tailored insights to help you optimize your diet and Lifestyle.

Key Takeaways from This Episode

• Stop demonizing foods and embrace a balanced approach to eating.

• Use mindful strategies to enjoy Thanksgiving without overindulging.

• Meal prep is an easy, effective way to stick to your goals.

• Explore how genetics play a role in personalizing your health journey.

Ready to Take Control of Your Health?

If you’re inspired by what you heard, now is the time to take action. Try incorporating these tips into your daily routine, and consider exploring genetic testing to unlock insights about your unique needs.

For more tips, tools, and strategies, subscribe to the Health or High Water podcast on your favorite platform. Let’s navigate the path to better health—together!

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What are your favorite meal prep tips or holiday survival strategies? Share them in the comments below!

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Originally Published on https://www.ascendperformancetraining.com/blog

Tripp Parks Author, Podcast Host, Gym Owner

My name is Tripp Parks. I am the author of the book "Health Profiling"; I co-own: Ascend Performance Training Center and business solutions, Kalevala Labs Supplements; co-own/host the podcast Health Or High Water. (ISSA Certified: Personal Trainer, Genetic-based Program Design, Nutritionist, Strength & Conditioning Specialist, and Elite Trainer)

With over 10 years of experience in the fitness industry. From playing professional football for the Rival Professional Football league, to working in genetics supplementation, personal training, nutrition and much more.

The latest I have been working on is developing the process my partner and I call, "Health Profiling". We are faced with one of the worst health epidemics ever seen before in human history and I wanted to come up with a way to fix it and thats where Health Profiling was born. Health Profiling is basically a new way of looking at health and wellness. The problem is when you go to a personal trainer they are going to solve your problems with workouts; a nutritionist will solve it with diet/supplementation, etc. The problem is no one is putting them together.

Just like when we invest our money, we diversify those funds. The same goes with our health and wellness. Health Profiling is about diversifying our health and wellness to all aspects. I look at everything for someones health journey (genetics, hormones, workouts, sleep, stress, mentality, etc.) that truly makes them healthy.

This all starts with genetics! Using genetic testing we can get a qualitative road map to apply Health Profiling to our daily life's!