Issue #263: Thrive25-Approved Thanksgiving Day Meal
Good morning. It’s Thursday, November 9th.
Today’s Quick Win
From the Lab: Thrive25-Approved Thanksgiving Day Meal
Speed Read: No More Zombies
Thursday Night In: Vegetarian Nut Loaf
“What’s most important is the quality of food you put in your body - food is information that quickly changes your metabolism and genes.”
The increase in olive oil prices since December 2020. The global cost is now $9,364 per metric ton. The increase is due mostly to the drought in Spain - the world’s leading producer of olive oil (Yea - I thought it was either Greece or Italy too). (Source)
From the Lab
Personally, I think Turkey Day is one of those times each year when you should just enjoy time with friends & family and not worry about what you eat.
But…if you’re looking for ways to host a delicious Thanksgiving meal that no one will know is actually healthy and want to feel good for your day off on Friday…you’ve come to the right place.
Here’s a way that you can stick with the 10-6-1 Thrive25 Food Plan:
Make sure to stay hydrated - get in a cup of water every hour for the first 10 hours you’re awake. Should be easy after starting out the day with that 5K Turkey Trot, right 😉.
This helps keep us full AND if you have a few more drinks than usual helps your kidneys process the alcohol.
As for the food - for 90% of us it starts with the turkey.
First - we really do get tryptophan in turkey. But it’s not that it makes us sleepy (that’s from eating 2,000+ calories and drinking wine). This essential amino acid is the primary precursor to serotonin - the happiness hormone. I actually cycle through HTP-5 supplements at times to keep a boosted level of serotonin.
In addition to hopefully making us all feel a little better around the table, turkey delivers a bunch of protein 30g for every serving so if you’re like me and cover almost half the plate with turkey (and sometimes go back for seconds) - you’ll get almost your daily protein of 1g of protein per pound of bodyweight.
One more thing - pay extra for a USDA certified organic turkey. These turkeys aren’t injected with antibiotics and hormones - which explains why they’re typically a little bit smaller. Remember - you are what you eat, but you’re also what your food ate (or was injected with).
As for the side dishes - feel free to keep the fan favorites (stuffing and mashed potatoes), but add in a bunch of irresistible veggie options and get in your 6 servings of fruits/veggies.
Can you put together a table that includes sides with at least 4 of the following veggies:
Sweet Potato
Brussels Sprouts
Green Beans
Radicchio
Carrots
Broccoli
Squash
I’m not normally a fan of big magazine recipes - but there are some great creative options from Bon Appétit.
As for the stuffing - if you go with the traditional recipe try sourdough bread instead of something more processed and higher gluten content. If you want to try something a little crazier - here’s a 5-star paleo option. I cannot tell you I’ve had it myself - would love any feedback if you give it a go!
Finally, for dessert - if you love pumpkin pie, make it in half the time without the crust or a keto crust version.
When the dishes are cleared - get outside and walk off the meal before plopping down on the couch for the final football game of the day.
Thrive25 Partner Spotlight
Goodbye vegetable oil. A cleaner all-purpose oil is here - with even more good fats than olive oil, a neutral taste, and a tiny environmental footprint. Zero Acre Farms.
“Seed oils are a major driver of chronic disease. They have no place in diets that promote health and longevity. I am working to make every physician aware of the problem and am pleased that Zero Acre Farms is not only furthering education around this topic, but is also creating better alternatives.” Dr. Andrew Weil.
Click HERE to get 15% off your order with code THRIVE25 at Zero Acre Farms. Good for you, good for Earth, good for cooking. #EatBetterFat
Speed Read
Health & Longevity in the News
Building and Maintaining Muscle: We’ve discussed the value of strength training and building muscle to longevity - as early as Issue #8. Here are three changes to your workouts to increase longevity: spend two workouts / week focused on resistance training, dedicate time to your smaller muscles (e.g., calf raises), and swap iso for compound movements (e.g., kettlebell). (Well+Good)
REHIT, the New HIIT?: Time might be our most valuable asset. So, for years, we’ve performed study after study to determine the greatest ROI from exercise. What can we do in 60 min, 30, 15, now 8? REHIT for 8 min may have the greatest impact on cardiorespiratory fitness. Try it running, on a bike, in the pool - just remember to slowly work up your sprint intensity. (Longevity.Technology)
No More Zombies: Senescent cells, aka zombie cells, are killing us. As we age, some cells lose their ability to perform normal functions and spew toxic chemicals, killing healthy cells around them. Researchers found a weakness in zombie cells - they identified a protein pair that is essential to the toxin-spewing process (technical term 😉) that can be inhibited by an already FDA-approved drug. (Source)
Thursday Night In | Vegetarian Nut Loaf
Savor the rich umami taste of a vegetarian nut loaf, packed with the health benefits of mushrooms, walnuts, and Greek yogurt. Perfect for post-workout nourishment, this dish offers protein, antioxidants, and essential nutrients for recovery. Easy to prep ahead, it can be a holiday treat or an all-season favorite for vegetarians and meat-lovers alike!
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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.
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To health!
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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.