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Final Week of Whole30 & Essential Oils

August is flying by only about a week and a half left of Whole30! The summer is also winding down as well many kids headed back to school this week around us.  This week it has seemed more challenging to keep strict Whole30. We had 2 cookouts (1 we ate before we went) and this morning we ate out with good friends at Table33..the Sweet Potato Hash with Chorizo was wonderful. My husband highly recommends the Gluten Free Chicken and Waffles when your Whole30 is complete! Overall I’m still doing pretty well.  This week might prove to be even more challenging but with a plan and preparing food ahead it’s a lot easier to make it work!

Since the last week is just a half week I’m going to include my meal plan for the rest of the time! Again, I hope something here inspires you to make healthy choices for your meals regardless of if you are on the Whole30 team this month! Read all the way to the bottom for some exciting news!

We left off with Monday the 21st on last week’s plan.

Tuesday August 22nd: White Chicken Chili  If you have leftover chicken from slow cooking a whole chicken you can use that or you can throw in some chicken thighs. If you don’t have an instant, a slow cooker can do just as well.

Wednesday August 23rd: Stuffed Acorn Squash Can you tell I’m ready for fall?  We have about 5 pumpkins from our garden that need cooked tomorrow. So why not acorn squash for dinner?

Thursday August 24th: Chili-roasted Cod  Pair this with any veggie you like including some carbohydrates like sweet potatoes or roasted red potatoes! My goal on Thursday is to check out our local farmer’s market that is in down for a couple hours in the late afternoon.

Friday August 25th: Meat Loaf Muffins If you are a parent trying to get your kids to eat some veggies, this is a great recipe! Diced mushrooms and peppers inside make it a super healthy option! If you are an adult who loves comfort food, this is also a winner at the table.

Saturday August 26th: Cinnamon Steak Skewers With fresh salad and again roast your favorite veggie.

Sunday August 27th: Smoky Bison Stuffed Spaghetti Squash Most weeks our daughter loves spaghetti squash, especially with butter and parmesan cheese. But for a paleo option try this! If you don’t want bison or don’t have access to it, just use ground beef.

Monday August 28th: Slower Cooker Butter Chicken Despite butter in the name, no butter in the dish. 🙂

Tuesday August 29th: Snapper Baked in Parchment with Spring Vegetables This recipe is easy to do with any kind of fish! Use ghee instead of butter.

Wednesday August 30th: Stuffed Bell Peppers Hopefully we will have some peppers in our garden ready by this point, but if not thankfully this time of year they are easy to come by. PS it’s your last day of Whole30! Congrats!

Thursday August 31st: Pick your favorite recipe from this past month and have it again! Or take your favorite recipe and convert it to a Whole30 or Paleo option.  I know technically Whole30 is over, but the program recommends reintroducing things slowly to see how you feel. Just like feeding a baby solids for the first time introduce foods 1 at a time and over a period of 3-7 days to see if it makes a difference, especially if you did the program to alleviate any problems you were having.

If you are looking at the Sunbasket meal options for the week of August 28th the Thai-style salmon with peach-cabbage slaw, Italian sausages with warm cauliflower-frisée salad and artichoke romesco, and Lettuce-wrapped turkey burgers with avocado and sambal mayo are all good options!

Ok here is my big announcement! This month I was inspired by The Farmacist Alabama a friend of mine to join her in her mission to educate on safe use of essential oils, particularly in the Young Living community.  Dr. Elmore and I connected quickly when working on a committee several years ago with our similar views on natural approaches to managing chronic disease.  I have been using essential oils for the last several years but more recently have been diving into the evidence behind their use and effectiveness. I will be teaching with her in an upcoming master class on Gut Health on Tuesday August 29th at 8pm EST. You can register at this link if you are interested in joing us! Also I have a vision for developing a team of people that are also passionate about natural approaches to health and safety! Let me know if you are interested in learning more about how we could partner. Stay tuned for a giveaway soon involving free essential oils!

Dr. Hartzler

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1 Whole 30 Week #3

The halfway point! I certainly had moments this week where I so wanted something not on the plan like plantain chips or some sourdough bread. But I held strong! I do feel like I’m eating more nuts than I probably should, but I will try to decrease that this week. We visited the chiropractor today and I’m still intolerant to eggs…which is such a bummer especially during this Whole30 journey. Baby boy is too, so we will probably wait to introduce eggs until later and probably introduce them first in non-pure forms and then yolks, before the whole egg. Big sister had an egg allergy for the first 2 years of life. Thankfully with probiotics, clean diet, and vitamin D, and giving her non-pure egg sources we overcame that!

This weekend we are hanging out with Dustin’s family. Yesterday one of his cousins brought her girls over to swim and play with K, they had a blast. Today we are hosting another cousin and two of Dustin’s friends from high school and their families. There are three 3 y/o girls in the group that are all within a couple months of each other.. so that should be entertaining! 8 adults, 8 kids (3 babies under 5 months) and a pool party!

Last week’s menu left off on Monday for Week #2  so below you’ll find the plan for week #3 starting on Tuesday. If you did sign up for Sunbasket…feel free to use those meals in substitution for anything below. Or use this to inspire your meal plan this week even if you aren’t doing Whole30!

Tuesday August 15th: Slower Cooker Meatballs with either spaghetti squash, zucchini noodles, or any veggie noodle! We will probably go with spaghetti squash or carrots noodles (from Trader Joe’s in the freezer section!) just because our daughter isn’t into zucchini noodles for some reason, but we might try again because red sauce is her favorite!

Wednesday August 16th: Stuffed Sweet Potatoes tonight because we have our monthly meal with our house church (small group) from church. It’s typically pot-luck so we are going with potato bar and we will provide some of the items from the above recipe so Whole30 options are available.

Thursday August 17th:  Chunky Veggie Soup. Clean and simple recipe…could add chicken or fish for protein! Or just a big salad!

Friday August 18th: Tuna Zoodle Casserole this one is a favorite of mine. I have loved tuna since I was a kid. Tuna does need eaten in moderation due to the mercury content. I love getting the Safe Catch brand on Thrive market. If you haven’t tried this site, use the link to sign up and you get 25% off your first order.

Saturday August 19th: Lettuce Wrapped Burgers and Mango Salad with carrot ginger dressing. We have served this salad a lot this summer and EVERYONE loves it!  We have a good amount of meat in our freezer so we will probably grill some burgers to top the salad or eat on the side. Add some sweet potatoes or potatoes in the oven for carbs.

Sunday August 20th: Garbage Stir-Fry with Curried Cabbage Nom Nom Paleo’s blog is a great source of recipes. I love that she is also a pharmacist teaching people about real food!  This is a quick and easy dinner to make. Easy to make extra servings too for packing lunches for the week.

Monday August 21st: Slow Cook a Whole Chicken Throw a chicken in the crockpot or if you need a “fast food” option for the busy week stop by a local grocery store that has already cooked rotisserie chickens. Our Whole Foods has them daily with clean ingredients.  Add whatever veggies you would like to the slow cooker or grill them on the side.

If you would like to try out SunBasket for the following week.. August 21st.. great options for the week on that menu include: Salmon and cherry tomatoes with red chermoula and seared endive, Pork chops with kimchi chimichurri and sweet potato, and the Sicilian chicken breasts with salmoriglio sauce and baby broccoli.

Good luck with with sticking to clean eating this week!

Dr. Hartzler

*this post contains affiliate links to products I recommend. Thanks for supporting the blog, remember 10% goes to support various ministries! Check out My Favorite Things for more details.