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Thank you all 83,879 of you!

Building glutes isn't just about aesthetics.

The Christmas season can wreck months of disciplined eating in just a few weeks.

After helping hundreds of clients stay lean during holidays, I've developed a bulletproof strategy for enjoying festivities without gaining weight.

Read 🔽 below! 

🎄 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Your Complete Guide to Christmas Party Food Choices

• Article Explained Simple: Monitor Your Heart Health at Home

• 3 Tips for Staying on Track at Holiday Parties

• Healthy Gingerbread Cookie Recipe

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Your Complete Guide to Christmas Party Food Choices

Making smart choices at Christmas parties doesn't mean missing out on the fun. Here's your comprehensive guide to navigating holiday spreads.

Alcohol makes or breaks your calorie intake. Clear spirits with zero-calorie mixers are your best friends.

• A vodka soda contains about 100 calories

• While a creamy cocktail can pack 500.

• Wine is a decent choice at 120 calories per glass.

• Avoid eggnog, which contains up to 400 calories per serving.

For starters, seek out protein-rich options. Shrimp cocktails provide lean protein with minimal calories. Raw vegetable crudités with hummus offer fibre and nutrients. Skip the cheese board and fried appetizers. A few pieces of cheese can easily add up to 300 calories.

Main courses require strategic choices. Turkey breast without skin provides excellent protein. Lean ham is another good option. Avoid dark meat with skin and heavily glazed meats. Fill most of your plate with vegetables, but watch out for those swimming in butter or cream.

Side dishes often hide excessive calories. Roasted vegetables and salads without heavy dressing are safe choices. Stay away from traditional casseroles and anything covered in cheese sauce. Plain sweet potatoes beat marshmallow-topped versions.

Desserts require particular attention. Dark chocolate-covered strawberries provide sweetness with benefits. Small portions of traditional desserts work better than trying to find healthy alternatives. One regular cookie beats three low-fat cookies that leave you unsatisfied.

Timing matters too. Eat a protein-rich meal before the party. This prevents arriving overly hungry and losing control. Stay hydrated throughout the event. Water fills your stomach and helps metabolize alcohol.

Remember, one party won't ruin your progress. It's the accumulated effect of multiple events that causes holiday weight gain. Plan which parties matter most and adjust your strategy accordingly.

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3 Tips for Staying on Track at Holiday Parties

1. Own Healthy Dishes
   
   Bring your own healthy dish.
   
   This ensures you have at least one option that fits your diet.
   
   Choose something protein-rich and satisfying.
   
   Other guests will appreciate the healthy alternative too.
   

2. One Plate Rule
   
   Use the one-plate rule.
   
   Fill one plate with predominantly lean protein and vegetables.
   
   Avoid going back for seconds.
   
   This natural portion control prevents mindless grazing throughout the event.
   

3. Three bite rule
   
   Practice the three-bite rule for desserts.
   
   The first bite is for the novelty, the second for the taste, and the third for the goodbye.
   
   This allows you to enjoy treats without overindulging.
   
   Most satisfaction comes from these first few bites anyway.
   

Vote below to choose the diet for next week’s recipe

Healthy Gingerbread Cookie Recipe (makes 24 servings)

Traditional gingerbread cookies can pack 300 calories each.

This version keeps the festive flavour while adding protein and reducing sugar. I make these every Christmas, and even my kid cousins can't tell they're healthy.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 120 kcal

• Protein: 8 g

• Carbohydrates: 15 g

• Sugars: 6 g

• Fat: 4 g

The Ingredients

For the Cookies:

• 200g almond flour (2 cups)

• 60g vanilla protein powder (1/2 cup)

• 2 tablespoons coconut flour

• 2 teaspoons ground ginger

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• 1/4 teaspoon ground cloves

• 1 teaspoon baking powder

• 1/4 teaspoon salt

• 60ml molasses (1/4 cup)

• 2 tablespoons coconut oil, melted

• 1 large egg

• 2 tablespoons honey

• 1 teaspoon vanilla extract

For the Protein Icing:

• 60g vanilla protein powder (1/2 cup)

• 2-3 tablespoons unsweetened almond milk

• 1/2 teaspoon vanilla extract

The Instructions

• Prepare the Dough: Mix almond flour, protein powder, coconut flour, spices, baking powder, and salt in a large bowl.

• In another bowl, whisk together molasses, melted coconut oil, egg, honey, and vanilla. Combine wet and dry ingredients until a dough forms. Wrap dough in plastic and chill for at least 2 hours.

• Roll and Cut: Preheat oven to 180°C (350°F). Roll dough between parchment paper to 1/4 inch thickness. Cut with cookie cutters into festive shapes. Place on lined baking sheets.

• Bake: Bake for 8-10 minutes until edges are slightly firm. Let cool on baking sheet for 5 minutes before transferring to wire rack. Cool completely before decorating.

• Make Icing: Mix protein powder with almond milk gradually until desired consistency. Add vanilla extract. Transfer to piping bag for decorating.

• Decorate: Pipe designs onto cooled cookies. Let icing set completely before storing.

Store in an airtight container for up to a week. These also freeze well for up to three months.

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