Issue #245: There's Such a Thing as a Healthy Lunch
Good morning. It’s Thursday, September 28th. The Ryder Cup starts 1:30a ET tonight / tomorrow!
Today’s Quick Win
This can be so minor - e.g., no salad dressing or ketchup, or water instead of soda - but just thinking you’re going to make one change, will trigger healthy habits and make you feel better about what you’re eating.
From the Lab: There’s Such a Thing as a Healthy Lunch
Speed Read: 2023 Wellbeing Report
Thursday Night In: Easy Keto Gumbo
“Success is the sum of small efforts - repeated day-in and day-out.”
The percentage of Americans aged 20-39 that eat fast food on any given day. This drops to 37.7% for ages 40-59 and 24.1% for 60+. That’s a lot of fast food - gotta make good choices for these meals. (Source)
From the Lab
On Tuesday (Issue #244) we talked about healthy dinners - but what about lunch?
There are days when I’ve got back-to-back meetings and if I didn’t get around to packing a lunch/snack then I’m stuck with DoorDash.
We’ve outlined three tiers of a healthy lunch:
1. You Just Need Food - But Not a Big Mac
There were plenty of times back in my traveling days when I’d be stuck with whatever was available (open) at 9pm in <insert regional airport here>.
We can’t be perfect all the time - so whether your options are limited or you just have a craving, how do you make the healthiest choice with what you’ve got?
Craving a Burger
Please, whatever you take away from today’s issue - do not, I repeat do not, Google “healthiest burger chain.” You’re either going to get a list that says it’s best to order Wendy’s Jr. Cheeseburger or a Whataburger Cheeseburger (ironically Wendy’s was last on this list).
These lists are focused on calories and other nutritional ratings. You should instead focus on these two things:
The source of the meat
What is on/around the burger
There’s a massive difference between meat that is grass-fed or at least free of steroids, hormones, and antibiotics.
For that - your best options are:
When it comes to what to put around your burger - say no to special sauces (just sugar and artificial ingredients), limit condiments, add some veggies, and consider the lettuce wrap instead of a bun…and maybe skip the shake.
*We mentioned previously that Shake Shack is also now piloting Zero Acre Farms for healthier cooking oil
Craving a Sub
Honestly, most deli meat is processed with filler and not good for our health. But once in awhile I just want a sub.
Jersey Mike’s is at least committed to antibiotic free turkey and pork - but it’s tough to find too many healthy options - Turkey and Provolone is a better choice than all the processed meats like prosciuttini, salami and pepperoni.
Subway - despite not being notably healthier than McDonalds - does offer the Veggie Delight and a few grilled chicken options.
2. You’re Willing to Pay a Premium - What are the Healthiest Fast Casual Chains?
Looking for a better option - here’s a list of the best chains to hit up:
Sweetgreen - so glad they made it to Tampa. It’s pricey, but one of the few places where it’s not only focused on salads, but the majority of ingredients are local and organic.
Other good salad options if available in your area: Chopt, Just Salad, Saladworks, Crisp & Green.
Cava - another recent addition to my zip code. I always feel great after these bowls, which offer greens as a substitute to rice.
Chipotle - I’ll be honest, I’ve steered clear lately as the bowls are just too big for me and I’m not certain they use the best oils. But they really care about sourcing quality ingredients and if you opt for the salad over the rice and guacamole over cream cheese, it’s a great healthy option.
Here are some other chains with high quality ingredients - but beware that it’s up to you to pick the meal that’s actually healthy:
Pret A Manger - e.g., the Salmon Bowl, not Mac and Cheese
Panera - e.g., Green Goddess Cobb Salad, not Chicken & Pepperoni Baguette
Noodles & Company - e.g., Pad Thai, not Alfredo with Chicken
For full list of healthy fast casual chains - check out this post from Ness.
3. You’re On a Mission - Health Above All Else
If you’re really on your game and don’t want anything that’s going to get in the way of your health right now, remember these rules when ordering lunch - even at Sweetgreen:
Limit Carbs (rice, potatoes, bread, noodles)
Focus on Protein & Veggies (10-6-1 Diet)
Put the Dressing on the Side
Add Healthy Fats (like avocado)
Check out these blog posts from Levels Health on how to order a metabolically healthy meal at Sweetgreen and Chipotle.
Thrive25 Partner Spotlight
Primal Kitchen believes in using real, high-quality ingredients so you can enjoy your favorite, classic sauces, dressings, condiments and pantry staples - with confidence. Max recently stocked up on a set of dressings & marinades - he’s ready for some early fall grilling!
Enjoy a 10% discount off your entire order at Primal Kitchen. Don’t miss out - click HERE to claim your discount today!
Speed Read
Health & Longevity in the News
2023 Wellbeing Report: Lululemon's 2023 Wellbeing Report highlights a paradox: people say wellbeing is a top priority, but many feel it is impossible to achieve. This has sparked a growing demand for institutions and systems to enhance wellbeing and make it more accessible. (Lululemon)
Improved Screening for At-Risk Pregnancies: Preeclampsia occurs in 4.6% of pregnancies across the globe - along with preterm birth, it can lead to serious health issues, including death. Currently, doctors consider prior pregnancies, medical history, age and ethnicity to determine risk. But screening cell-free RNA from the fetus, placenta and mother is on the horizon as a noninvasive, more accurate prenatal screening. (Knowable)
Knowledge is Power: Reinventing the wheel is pointless. So we read historical texts to learn from others to shape our thoughts and build on their knowledge. Check out why works from the likes of Aristotle, Plato and lesser known philosophers like Parmenides and Flavius Arrian, have been so influential. (Big Think)
Thursday Night In | Easy Keto Gumbo
With the cold, wet weather in Chicago, Max is already halfway to winter. Enter this rich and hearty keto gumbo recipe. Packed with protein, fiber, and essential nutrients, gumbo is a delicious and nutritious choice that will leave your taste buds and body happy.
Thanks for joining us today!
Check out the latest workout videos on our YouTube channel
Got feedback, recommendations or stories to share? Tell us what’s on your mind here
Want this direct to your inbox? Sign up here
Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
Sign up for free:
The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.