As the new year rolls around, it’s in our nature to assess what we’ve accomplished and make goals for the future. For many, including our staff here at Gills, that means making resolutions around healthy diet and exercise.
If you’re looking for a reset button this January, you might want to try out Whole30 or the 75 Hard challenge. Both allow for plenty of onion-filled recipes, which we love.
BEFORE MAKING CHANGES TO YOUR DIET, PLEASE CONSULT A DOCTOR AND/OR A REGISTERED DIETICIAN
Whole30 was introduced in 2009 by sports nutritionists Melissa and Dallas Hartwig to decrease inflammation. Similar to the Paleo diet, Whole30 is low carb and low sugar, and eliminates dairy, alcohol, legumes, and processed additives. Participants follow these strict guidelines for 30 days straight and then slowly reintroduce off-limits foods one by one.
75 Hard was created in 2019 by podcaster Andy Frisella as a way to get in shape and challenge himself. As lockdowns and quarantine became the norm in 2020, this trend went viral on TikTok. The 75 Hard challenge is less about diet, and more about “building mental toughness.” For 75 days, participants follow any diet of their choosing (no alcohol), drink a gallon of water a day, workout twice a day, take a progress picture, and read 10 pages of nonfiction per day.
Giving a diet or wellness challenge a specified period of time often makes participants feel empowered to work toward their goals.
Participants of Whole30 report feeling more energized, losing weight, and discovering food sensitivities.
People who try 75 Hard benefit from more regular exercise, hydration, and building positive habits.
Because Whole30 is so restrictive, it can lead to disordered eating behaviors like bingeing and certain nutrient deficiencies over time.
With 75 Hard, a huge emphasis is placed on physical appearance, which can be mentally harmful and lead to unhealthy behaviors like under-eating and over exercising.
Should You Consider a Wellness Challenge?
If you’re someone who loves the thrill of pushing yourself to see results, these challenges could be right for you.
Is It Sustainable?
Because both of these challenges are for specific time frames, neither one is sustainable long-term. However, the goal for Whole30 and 75 Hard participants is to develop lifelong habits like regular exercise, eating more fruits and vegetables (like onions!), and practicing self-care.
Tips for Dining At a Restaurant or While Travelling
Whole30: If you plan on eating out during a Whole30 challenge, find food items that fit the program like lean protein, leafy greens, potatoes, and seafood. Keep Whole30-friendly snacks like mixed nuts on-hand just in case.
75 Hard: While travelling on 75 Hard, the most important thing to keep in mind is making time for your 90 minutes of exercise. You may need to wake up early or stay up a little later in order to stay on track.
What Area of the Grocery Store to Shop In
During Whole30 you’ll want to avoid the center-aisles of the grocery store (alcohol, sweets, grains, etc.) as much as possible. Stick to the outside aisles for staples like fresh produce, meat, and eggs.
Common Food Alternatives
It’s important to get creative on Whole30 to avoid early burnout. Here are a few suggestions to try in place of off-limit foods.
- Almond milk instead of regular milk
- Nutritional yeast instead of cheese
- Potatoes instead of rice
- Poke instead of sushi
Sweet Potato Hash
This dish works great for breakfast, lunch, or dinner. Start by peeling, cubing, and baking 1 or 2 sweet potatoes at 400 degrees for 15 minutes. Next, scramble some eggs in a skillet and add fresh vegetables like peppers and diced onions. Combine your scramble with the sweet potatoes in a bowl and top with avocado, sesame seeds, and a little hot sauce.
Almond Butter Berry Smoothie
Since dessert choices are limited on Whole30, try a smoothie to satisfy your sweet tooth. All you need are frozen berries, your non-dairy/non-soy milk of choice, and a tablespoon or two of almond butter. Throw in some spinach or chia seeds too for added nutritional value.
If you decide to try Whole30 or the 75 Hard challenge, remember to eat plenty of nutrient-dense foods like onions to keep your body healthy and happy. And don’t get too hard on yourself if you don’t make it the full 30 or 75 days. You’re a winner in our book just for trying!
Ready to try onions the Gills Way? For more information, contact our sales department.