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Denise Sultenfuss

The Place to Restore And Manange Your Health-Wellness

Move Into Meal Planning Action

May 15, 2020 · In: Healthy Eating, Soulful Healthy Living, Stewardship

meal planning

{This post contains affiliate links}

Meal planning can be a tool that moves you in the direction of wellness. Farmer’s Market guru and real food advocate, Nina Planck, reminds us that we should “eat freely, for health and pleasure.” It’s possible to do both.

Eating freely and with pleasure calls for us to make conscious food choices. To navigate our perplexing food culture, it helps to have a blueprint. And a meal plan serves as that blueprint.

Preparation

Planning your meals is the cornerstone of cultivating healthy eating. It forces you to make decisions about what you will eat and take specific steps toward making that happen, like a shopping list and recipes.

Move From Meal Planning Paralysis to Meal Planning Action

I recently learned about the term “errand paralysis,” which defines those mundane tasks that are a high-effort but low reward. For the record, I tend to ignore those tedious tasks on a “to-do list” like mailing a package, pick up two avocados at the grocery store, and drop off dry cleaning.

Similar to errand paralysis, “meal planning paralysis” is a manifestation of the same condition. We tend to avoid the job of meal planning because it lacks immediate gratification and results.

Also, meal planning is the shoulder devil that reminds us of our responsibility for physical custodianship. And let’s be honest, we don’t want the reminder.

Maybe you are waiting for meal planning inspiration to cross your path or screen. But binge-watching cooking shows on the Food Network won’t improve your health or get you cooking.

Michael Pollan writes that “the path to a diet of fresher, unprocessed food, not to mention a revitalized local-food economy, passes straight through the home kitchen.”

We have to harness the motivation to work through the paralysis and distractions so that we can get down to the tasks at hand — planning, and cooking.

Why You Need to Move Into Meal Planning Action

So maybe you are ready to kick meal planning paralysis to the curb, but you still need to know why the whole meal planning thing is so important.

Eliminates stress

Avoid the stress and the cost of last-minute meals by carving out some time to either design a meal plan or follow an existing one. You could take meal planning off your plate (pun intended) and outsource the task. Then, do so guilt-free.

I designed a 21-Day Healthy Eating Meal Plan as a resource to get you started on your journey.

meal planning

Saves Money

Without a plan, you may find yourself driving in circles at the supermarket parking lot just so that you can conjure up that night’s dinner menu.

Really? Is that what you want to do after a long day?

The moment you cross the threshold of the grocery store, you’re done. The pre-fab meals will bewitch you.

Establishes healthy eating habits

Science validates that meal planning improves the quality of our diet, rather than zipping through the drive-thru or ordering Uber Eats.

Cooking at home and using a meal plan that consists of wholesome ingredients allows you to control what goes into your food. Food prepared outside of your kitchen is most likely processed.

Processing removes nutrients and then adds chemicals to food. It’s still too early to tell what some of the chemicals do to the body, so it’s best just to avoid them altogether.

In her book, Animal, Vegetable, Miracle, which is part memoir and part investigative journalism, Barbara Kingsolver reminds us that “cooking is the great divide between good eating and bad.”

Obesity affects 93.3 million adults in the U.S., and even more sobering is that lifestyle choices cause forty-percent of premature deaths in Americans.

You are more likely to manage portion size when you fill your plate at home.

meal planning
Ella Olsson- Usplash

Serves as a Tool to Exercise Physical Custodianship

Food plays a significant role in our well-being. We are responsible for our health and wellness. It’s not the responsibility of a doctor, a multi-level marketing food supplement company (MLM), or a fitness trainer.

Writer and speaker, Bethany Jenkins points out in her article Watching What We Eat that “God cares about how we treat our physical bodies.” Entrusted by God, we are the custodians of our bodies.

Many of us have gotten trapped in the snare of faulty thinking that we own our bodies to do with what we want.

A meal plan evokes small, incremental changes that lead to long-term changes in eating habits and food choices. An eating strategy built on real food recipes and snacks changes your perspective on food and catapults you into a new lifestyle.

 

Cultivate awareness about food

I recently wrote an article about the ripple in the food supply during COVID-19. Before the pandemic, most shoppers cruised the aisles of grocery stores without giving much thought to where their food came from or the farming practices that went into growing their food.

My son raises beef on our farm, and since COVID-19, he has a six-month-long waiting list for his product. Why?

Staring at empty freezer cases in the grocery store compels us to consider how far food travels until it ends up in our grocery cart. It provokes us to grow our food or buy it directly from a farmer.

Cooking at home fosters awareness about the ingredients used in recipes. And ask questions like:

“Does this condiment contain synthetic ingredients?”

“Is this GMO corn?”

meal planning

Expands your culinary skills

A meal plan pushes you into the kitchen and gets you cooking. It’s comforting to know that making mistakes is all a part of the experience.

It reminds me of when the late Master Chef Julia Childs flipped potato pancakes in the air and then watched them fall and splatter.

After picking up the pieces of the splattered potato pancakes, Julie reminded her television viewers, “The only way you learn to flip things is to flip them.”

Meal planning empowers you with the tools to cook. And the self-deprecation to smirk and blush when you drop an egg.

Start planning meals for one week, then move on from there.


By: Denise Sultenfuss · In: Healthy Eating, Soulful Healthy Living, Stewardship

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Comments

  1. Ava James says

    May 20, 2020 at 2:26 pm

    I love your statement about the only way to flip things is flip them! I will be applying that to lots of stuff going forward. And your meal planning thoughts are great. I certainly have become loads better at organising the fridge and meals for the week in this Covid19 crisis. Thanks Denise!
    Reply
    • Denise Sultenfuss says

      May 21, 2020 at 9:56 am

      Ah, yes, COVID-19 has plunged all of into meal planning and cooking mode, which is really not a bad path to head down. I guess there are positive aspects of the shelter-at-home mandate, right? Thanks for stopping by the blog for a visit and a chat. Warmly, Denise
      Reply
  2. Mihaela Echols says

    May 20, 2020 at 2:49 pm

    Yeah! Once you start meal planning your find yourself and family eating so much better and saving money.
    Reply
    • Denise Sultenfuss says

      May 21, 2020 at 9:54 am

      Hi Mihaela, thanks for stopping by today. Indeed, meal planning saves time and money, plus the health benefits of using an eating plan that consists of wholesome recipes really make it all worth it.
      Reply

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denisesultenfuss

🌟Lyme/Chronic disease/health crisis coach for women to gain healing & recovery
LYME warrior💪 Writer✍ Farmer 👩‍🌾
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Why we are afraid of that first step… The fear Why we are afraid of that first step…

The fear of falling or failing.

Social media makes it easy well paralyzed us from making changes.

If you just hang out in the social media periphery as a perpetual follower of health-wellness accounts just watching and never changing your lifestyle, then you are scrolling.

Anytime we take a bold step or make an inaugural voyage fear looms large.

We watch our babies take their first step, knowing that they will tumble.

With a mixture of joy and trepidation, we witness our teens and young adults taking maiden voyages or etching out a journey.

It’s taking that first step and moving past the “what if I fall , fail, or relapse?”

So we continue perpetuating our problematic health habits until we face a health crisis.

Everyone falls, fails, and relapses. It is part of figuring it out. It’s okay. No one gets it down right away. Mastery takes time and requires change.

Rather than avoid change, invest in change. 

We willingly take risks and invest in our financial life and so many other areas of our lives, but we tend to skip over our health.

What holds you back from taking your first step?❤️
Don’t declare a cheat day, Especially if you ar Don’t declare a cheat day,

Especially if you are combating a health crisis!

Instead decide to exchange the celebratory foods that, in truth, don’t support your health or your health goals for foods that nourish your body and are festive as well.

If you declared a cheat day for every holiday, you could cheat multiple times per month per year.

Think about it. The word “cheating” implies something forbidden or sinister.

Why is it okay for us to “cheat” with food yet in other areas of our lives cheating would be prohibited?

The foods you eat should never be considered part of a sinister or underhanded behavior or choice.

After all, a generous God created perfect foods that nurture and nourish your body.

So why the need to “cheat?”

Especially if your health depends on maintaining and managing a specific eating life.

Download my free Valentine’s Day Recipe Collection and never worry about “cheating” on Valentine’s Day.

#healthcoach #healthcoaching #christianhealthcoach #healthcrisis #chronicdisease #chronicallyill #holisticliving #holisticlifestyle #healthylifestyle #healthchouces #healthyhabits #healthandwellness #valentinesday #healthyrecipes #healthyvalentinesday #foodheals
You can keep using these reasons NOT to change you You can keep using these reasons NOT to change your negative health habits, but

your God-designed body deserves better.  If you continue with making excuses for not taking care of your body then chronic disease will continue to challenge and deteriorate your health {tough ❤️}.

Your body will continue to break down unless you do something to change.

So it’s up to you to change your lifestyle, which you are totally capable of doing even if it takes some coaching.

Finding out why you are reluctant or afraid to change will help you with your next step.

These questions will help you look inward:

What will happen if you don’t make changes?

Who will your poor health affect?

Do you have the confidence to change your lifestyle?

Does your health prevent you from engaging in activities?

What is holding you back from changing?

Share you reflections in the comments😌

#healthcoaching #healthcoaching #healthcoachingprogram #healthcoaches #christianhealthcoach #chronicdisease #chronicillness #chronicpain #chronicfatigue #chronicfatiguesyndrome #lymedisease #tickbornediseases #tickborneillness #tickbornedisease #tickborneinfections #habit #habitchange #lifestylechange #healthyliving #healthylifestyle
3 ways to become the expert of your body and manag 3 ways to become the expert of your body and manage your health!

You can’t rely on your doctor/PA/NP or practitioner to manage your health.

The first step is to maintain a log of every supplement/vitamin or pharmaceutical you take. Record dosage, conditions (with or without food) and suggested time you take them. 

The second step, keep a symptom log. Write down any physical or emotional symptom that you experience, how often it occurs (acute or chronic), and pain/ discomfort level (0-10 scale).

Finally, as often as possible, keep a health journal to record moods, sleep, food, stress, goals, exercise, etc. 

Doing this helps you do the detective work by determining whether maybe mood is affected by hormones, lack of sleep, or weather, headaches are because of dehydration or sleep deprivation, etc.

To get these resources, you can enroll in 1:1 coaching  and we can work together to make the changes you need in your health and wellness.
#healthcoach #healthcoaching #healthcoachbusiness #healthylifestyle #lifestylechange #healthgoals #healthylife #chronicillness #chronicfatigue #chronicillnessawareness #chronicdiseases #chronicdiseasemanagement #lyme #lymediseaseawareness #lymelife #lymetreatment #lymewarriors #lymediet #symptoms #healthwellness #supplements
If you have a chronic disease you can’t eliminat If you have a chronic disease you can’t eliminate your participation and responsibility in making  lifestyle changes.

No one volunteers for chronic disease or a health crisis 🙋‍♀️🙋

I didn’t excitedly wait in line to be bit by a tick and contract a horrific disease.🤒😷

When I received my diagnosis of chronic Lyme, I had two choices:
1. Make significant lifestyle changes that would restore my health
2. Watch my health drastically decline

So I changed my eating life (like crazy), rested, followed a carefully crafted supplement protocol, and detoxed (something I never did prior to my diagnosis).

Facing a health crisis means that you will need to ask lots of questions, advocate for yourself, and do research.

If you have been diagnosed with high blood pressure, obesity, diabetes, anxiety, Hashimoto’s, or any other chronic disease, chances are that lifestyle changes are inevitable.

Do you need to alter or consider your :
➡️ eating life
➡️stress
➡️ sleep routine
➡️ protocol
➡️ body therapies (massage, chiropractic, acupuncture)

Or other areas of your health and wellness?

Take the time evaluate your health to decide on your next step.
#healthcoach #healthylifestyle #habits #chronicillness #chronicdiseases #chronicdisease #lyme #lymecoinfections #lymediseaseawareness #stressmanagement #sleephealth #exercise #bodytherapy
You have a responsibility to manage your chronic d You have a responsibility to manage your chronic disease or health with lifestyle changes.

Western medicine  enables you by handing out prescriptions rather than insisting on lifestyle changes.

Regardless of which chronic disease you manifest, you are responsible for making essential behavioral changes:

➡️ The food you eat/food habits/food choices

➡️ The exercise you do or not do

➡️ How you manage stress or ignore stress 

➡️ How much sleep you get or not get

➡️ Who you get to support you

➡️ The time you devote to your spiritual life

➡️ How you manage your supplement protocol or believe that supplements erase and compensate for poor food choices.

➡️ How you manage gut health 

Your daily choices, habits, and practices affect your physical, mental, and spiritual outcome.

Just like any other disease, you can readily participate in your recovery or demise,

To get help. DM me for a free 1:1 consultation.

#healthcoach #healthcoaches #healthcoaching #healthcoachingtips #chronicdisease #chronicdiseasemanagement #chronicdiseases #chronicdiseaseprevention #chronicdiseasewarrior #chronicdiseaseselfmanagement #lymedisease #lymediseaseawareness #lyme #lymewarrior #lymelife #lifestylechange #lifestylechoices #habitchange #foodchoices #lifestylechristianity #lifestylechanges #diabetes #hashimotos #foodaddict #sugaraddiction #highcholesterol #exercise
Don’t make the mistake of ignoring stress. It h Don’t make the mistake of ignoring stress.

It has a way of sneaking in and creating a staycation in our bodies.

Then we begin to grow accustomed to its presence.

And treat it like it’s a normal part of our life.

In time, stress silently erodes your health.

If you are combating chronic, stress management is an essential part of your healing protocol.

Stress affects sleep, causes chronic pain, increases blood pressure, causes gastrointestinal difficulties, evokes depression, other body systems.

Learn to cultivate stress management practices and chalk the chaos.
##stressmanagement #stressrelief ##chronicillness #chronicpain #chronicfatigue #chronicfatiguesyndrome #lymedisease #lyme #lymewarrior #lymediseaseawareness #lymewarrior #babesia #rmsp #stressreliever #healthcoach #healthcoaching #healthcoaches
You are going to want to make this! Avoid salad m You are going to want to make this!

Avoid salad monotony by adding various veggies to your bowl. Broccoli Rabe offers a spicy flavor and unique texture to your salad, plus nutrients.

Salad greens with roasted broccoli rabe with tahini dressing:

Broccoli Rabe Drizzle
3 Tablespoons of olive oil
1 pound of rabe
1 garlic clove 
Sea salt to taste
1/2 of a lemon

Prep Rabe:
Trim ends and discard 1 inch of stalk
Wash and dry rabe
Cut leaves and florets from the top keeping tops whole and separate them from stems
Transfer to parchment lined baking sheet
Brush or drizzle olive oil mixture on rabe
Broil on low til tender (5 minutes but keep check leaves every few minutes. You don’t want them charred)
Remove from over. Let cool.
————————————————————————————
Tahini Dressing

2 minced garlic cloves
Sea salt to taste
1/2 cup tahini
4 teaspoons of coconut amino 
2 tablespoons of apple cider vinegar
1 tsp honey
1/3 cup of room temp water
2 tablespoons of chopped fresh parsley

Combine all ingredients in a food processor and pulse until thoroughly combined.

Assemble salad:
4 cups of mixed greens
Add rabe onto greens
Drizzle dressing

Optional add-ins:
Roasted butternut squash
Pomegranate seeds

Enhance your salad life with in-season fruits and veggies.
##healthyrecipes #healthyfood #healthydinner #saladrecipe #salad #antiinflammatorydiet #guthealth #guthealing #guthealthmatters #foodheals #broccolirabe #tahinidressing #nourishingfood #healthcoach #healthcoaching #lymewarrior #lymedisease #chronicillness #chronicpain #chronicillnesslife
You are fighting two battles. The first battle i You are fighting two battles.
 
The first battle is with yourself.

And how to conquer the problematic health habit demons that haunt you.

The second battle lies within the healthcare system. 

They typically prescribe rather than heal. 

They satisfy a craving rather than nourish your body.

It’s really how they’ve been educated so to blame them is futile.

Instead of blaming, let’s deconstruct and then rebuild.

Start rebuilding with real food and natural ways to heal the body (avoiding copious amounts of prescribed medications etc.)

Instead, try lifestyle changes which no lie…are much, much, much more difficult than swallowing a 💊 for the next four decades (plus the side effects from long-term pharmaceuticals).

But the benefits of lifestyle changes are mind blowing!

Lifestyle changes are far reaching. They benefit your mind/body/spirit ✝️

Here are 3 simple ways to take your first step toward lifestyle change:

🛒 start with your eating life (download my FREE anti-inflammatory eating plan)

👩‍⚕️work with a health coach to create a health-wellness plan that meets your needs (schedule a FREE consultation)

👯‍♀️ find friends or a community that encourages and supports your lifestyle change (sign up for my community newsletter)

Pick one and start today!

All the best,
Denise

#healthylifestyle #health #healthyeating #healthcoaches #healthyeating #chronicillness #chronicpain #chronicillnesswarrior #chroniclyme #lymedisease #lymelife #holistichealth #holistichealing #holisticlifestyle #holisticnutrition #healthyeatinghabits #habit
Lifestyle change isn’t easy. Chronic diseases ar Lifestyle change isn’t easy. Chronic diseases are responsible for 7 out of 10 deaths in the United States each year.

You may have the best intentions to get healthier, but your efforts continue to stall then fail.

What we have to reconcile is that our lifestyle habits and choices eventually impact the people we love and cherish.❤️

The reality: it’s not about eating and living the way that pleases YOU.

To manage your chronic disease and make sustainable healthy lifestyle changes, you realize that you need help.

Here are core elements to lifestyle change that will restore your health:

1. Realistic Health-Wellness Goals
2. Understand what triggers your behavior, habits, and choices
3. Determine your options and build a protocol
4. Create an action plan
5. Determine how you will maintain your healthy lifestyle

Achieve change that lasts! 

What is getting in your way and preventing you from making essential lifestyle changes?

#healthylifestyle #habitchange #habitchangecoach #healthcoach #healthyeating #healthandwellness #healthjourney #christianhealthcoach #chronicdiseases #chronicillnessawareness #chronicfatiguesyndrome #lyme #lymewarrior #lymetreatment
You are not alone in your suffering. My story is y You are not alone in your suffering. My story is your story too.

Different disease, differ health crisis but the same story:

I combat a ____________ that confounds the medical community so there exists very few resources to restore my health or change my habits.

That was me in 2008 with chronic Lyme disease and co-infections.

I needed to make essential changes in my health-wellness so that I could restore my health.

Your answer isn’t in diets, food fads, shakes, health gurus, or health apps.

Your answer is in lifestyle change. 

Health-wellness coaching offers ways to make lifestyle change.

Enroll in HWC to begin your new journey.

#healthcoaching #healthcoach #healthylifestyle #healthyfood #healthyrecipes #habitchange #habits #habitchange #chronicillness #chronicfatigue #chronicillnessawareness #lymedisease #lymediseaseawareness
A simple, clean granola recipe that a 3rd grader c A simple, clean granola recipe that a 3rd grader can make.

There’s no need to shell out a hefty some for store-bought granola when you can make it at home.

Most industrially made granola contains unnecessary amounts of refined sugar.

Here’s a tiny reminder that eating plans high in refined carbs and sugar contribute to chronic conditions.

Fancy up your granola with nuts, seeds and unsulfured, minimally sweetened dried fruit.

Store in a glass jar with a lid.

Using sprouted oats adds a layer of health to the grain. It also boosts gut health. 

For full recipe:

https://www.denisesultenfuss.com/recipes/easy-healthy-granola-recipe-in-20-minutes-or-less/

#healthyrecipes #healthylifestyle #healthyrecipes #healthcoaching #healthcoach #chronicdisease #chronicillness #granola #granolagirl #granolabowl 
#lymedisease #nosugarrecipes
I get it. On the outset, a quick fix seems easier I get it. On the outset, a quick fix seems easier then making a lifestyle change.

In the end though, lifestyle change is the wisest, sustainable choice.

Healthcare providers have 15 minutes to diagnose and offer a solution, which too often includes a pill.

I am certain they would love to have the time to work 1:1 with patients in crafting a health-wellness blueprint for lifestyle change.

That’s not the reality of our current healthcare system.

Most of the time my clients with chronic disease have to make essential changes with their eating life. 

Soon though, they begin to see the value of making that change.

What was broken in the body begins to fix itself.

Your first step in restoring your health is to manage your eating life.

I can help you reform problematic eating habits with techniques that are sustainable.

Enroll in my coaching program to address chronic disease by making lifestyle changes.

#healthcoach #healthylifestyle #healthyliving #chronicillness #chronicillnessawareness #womenshealth #lymedisease #lymeawareness #lymelife #eatingdisorderawareness #eatinghealthy #eatingclean #habits #newhabitsnewresults #healthylifestyle
Here’s how to effectively create habits, rhythms Here’s how to effectively create habits, rhythms, and goals: 

✔️ write goals, habits, and rhythms in the form of a SMART goal

✔️ Find accountability (coach/friend/spouse)

✔️ Circumvent potential obstacles that could or try to get in your way

✔️ Use a habit tracker, journal, app, to help you manage your progress

Create goals, habits, and rhythms in any of these areas of health-wellness:

1. Nutrition
2. Sleep/rest
3. Stress
4. Exercise
5. Family
6. Physical environment/organization
7. Social/friends/support
8. Faith
9. Personal development
10. Finances

What goals, rhythms, and habits do you want to achieve this month?

#goals #newgoals💪 #habits #newhabits #healthcoach #healthcoaching #healthcoachtips #christianhealthcoach #rhythms #chronicdiseaseprevention #stressmanagement #sleephealth #exercise
Invest in sustainable behavior change that leads t Invest in sustainable behavior change that leads to restoring your health.

Without the result of behavior change, you are wasting your time and money.

Lifestyle changes can reverse chronic disease. But, first, you need to be ready for change.

Lifestyle change will prevent disease, combat disease, restore, and promote your health.

Put away the gimmicks for quick fixes. 

Instead focus on change that lasts.

Sign up for one of my health coaching programs now and be ready to start in January. Limited enrollment available. 

1. Heath-Wellnss Coaching

2. Quit Sugar Coaching Program

#healthcoaching
#habitchange
#sustainablechange
#chronicdisease
#chronicillness
#newhabits
#healthhabits
#behavior change
#weightloss
#foodheals
#2023habits
#restoreyourhealth
#healthcoachforwomen
#healthylifestyle
In a few days, the ball will drop announcing a new In a few days, the ball will drop announcing a new year.

Before 2023 arrives, take some time to reflect about your relationship with food.

All of my clients, at some point in coaching, evaluate their relationship with food. 

It's a fundamental starting point in building a healthy lifestyle.

We evaluate with honesty, self-kindness, empathy,  and non-judgment.

Where do you need help with making better food choices?

#foodchoices
#healthyliving
#eatinglife
#healthyeating
#foodtriggers
#chronicillness 
#food
#healthcoach
#emotional eating
#balancedeating
#New Year's
#healthgoals
Negative health habits slow your recovery from chr Negative health habits slow your recovery from chronic disease or a health crisis.

Have you contemplated about changing that problematic health habit once and for all?

🚬 smoking

🥞🍛 overeating/emotional eating

🍬🍭🥤 sugar

😩 stress

📆 Over scheduling 

📂🗃 Adult ADHD/Organization

If you struggle with a problematic health habit I didn't mention, DM me with your specific concerns. 

If you continue to ignore the negative habit, it will only deepen. 

Decide to change the problematic habit with the help of health-wellness coaching, then you can really begin to make strides in your health.

 Enroll now for January 2023 coaching. 

#januaryhealthkick
#goals 
#januarygoals 
#chronicillness 
#lymeliterate 
#healthhabits 
#lifestylechange 
#habitchangecoach 
#healthcoaches 
#healthwellnesscoach 
#christianhealthcoach 
#addiction 
#overeating 
#healthylifestyle 
#healthyeating
3 Herbs 🌿 that help you get and stay healthy. 3 Herbs 🌿 that help you get and stay healthy.

Fight chronic disease or injury with herbal remedies, teas, tinctures, raw herbs, or salves because they:

🌿 offer anti-inflammatory properties

🌿 contain anti-oxidants

🌿 provide anti-microbial support

🌿 boost immune system

Parsley, bergamot, and oregano offer amazing benefits. 

When I combated Lyme, I needed to find effective abd economical ways to restore my health. 

 On my journey I discovered that an herbal approach provides an arsenal of weaponry to battle chronic disease, restore, and maintain health.

Find an evidence-based herbal protocol that addresses your chronic disease. Remember,  the goal is to HEAL your body not just eradicate the symptoms. 

Ideally your protocol will accomplish both in adjunct with your spiritual life, eating life, stress management,  sleep hygiene, exercise, detoxification and community support.

If you battle chronic disease, enroll in health-wellness coaching in January. Make 2023 the year you regain your health and live life from a place if wholeness.

#wholeness 
#chronicdisease
#chronicdiseasemanagment
#herbalprotocol
#herbs
#herbaltreatment
#healthcoach
#evidencebasedpractitioner
#Antiinflammatoryeating
#antiinflammatory
#stressrelief
#sleephygiene
Here's my go-to flu-virus protocol. You know what Here's my go-to flu-virus protocol. You know what my favorite part of the protocol is?

INTENTIONAL REST AND SLEEP

5 days before Christmas and I am combating fever, body & headaches, and crushing fatigue. 

Early Wednesday morning, I felt the aches descend and dominate my body. The fever showed up with a vengeance. It's the crushing fatigue that weighs my body down that forces me to acquiesce and SLEEP.

We had to postpone a party with dear friends, cancel  Christmas dinner, and just let go of the minute details that typically keep me buzzing around.

I am being kind to my body and letting it heal on its own terms. Not mine.

This is a new practice for me. Ever since Lyme ravaged my body, I learned to be kinder to my body and not hurry healing.

Here's my protocol that helps restore my body back to wellness:

🥱 Rest and sleep

🌿 Homeopathic flu remedy, Genexa ibuprofen ( I take only if necessary. I rarely take ibuprofen but if the headache teeters on migraine level...I am slowing two of these gf, dye-free, titanium dioxide-free, paraben-free and more)

🥤Dairy-free/sugar-free anti-inflammatory smoothie with frozen pineapple for added bromelain.

Smoothie Recipe Book:
https://www.denisesultenfuss.com/healthy-smoothie-recipe-book

🍵 Herbal tea (select one that addresses symptoms or builds immunity)

🍲 Bone Broth (high quality if store bought)

Recipe on my blog:
https://www.denisesultenfuss.com/recipes/savory-chicken-bone-broth/

💧🥥 Coconut water

It's been rainy and cozy these past few days. As I convalesce,  I love listening to the conversations of my family. 

Was this possible the most inconvenient time of year to land in bed or on the couch for 5 days? Indeed!

But it's been a time of slowing down.

#flu
#healing
#Lyme
#healthcoach
#fluprotocol
#holisticprotocol
#integrativemedicine
#selfcompassion
#christianhealthcoach
#dairyfree
#smoothies
#healthysmoothies
#bonebroth
#Antiinflammatoryeating
Real change takes time. So how much time? It depe Real change takes time. So how much time?

It depends on your readiness for change and the changes you want/need to make.

The amount of time it takes to see results looks differently for everyone. I took me 1 year to restore my health from Lyme yet it may take others a lot longer or even less time.

Always the essential first step is to examine your relationship with food. 

Are you an emotional/ stress eater? Are stuck in negative food habits?

Getting those habits under control will propel you in forward momentum toward a healthier YOU.

Our bodies are inextricably connected: mind/body/spiritual, as God intended. If one area weakens it has an effect on the other two.

And you are you. And that's something to celebrate not compare.

#healthylife
#chronicdisease
#lymedisease
#healthyhabits
#habitchange 
#foodheals
#healthcoach
#integrativehealthcoach
#holisticliving
#chronicillness 
#addiction
#christianhealthcoach
#goals
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@denisesultenfuss

denisesultenfuss

🌟Lyme/Chronic disease/health crisis coach for women to gain healing & recovery
LYME warrior💪 Writer✍ Farmer 👩‍🌾
FREE7️⃣-day Lyme Meal Plan⬇️

Holistic Health-Wellness Coach✝️
Why we are afraid of that first step… The fear Why we are afraid of that first step…

The fear of falling or failing.

Social media makes it easy well paralyzed us from making changes.

If you just hang out in the social media periphery as a perpetual follower of health-wellness accounts just watching and never changing your lifestyle, then you are scrolling.

Anytime we take a bold step or make an inaugural voyage fear looms large.

We watch our babies take their first step, knowing that they will tumble.

With a mixture of joy and trepidation, we witness our teens and young adults taking maiden voyages or etching out a journey.

It’s taking that first step and moving past the “what if I fall , fail, or relapse?”

So we continue perpetuating our problematic health habits until we face a health crisis.

Everyone falls, fails, and relapses. It is part of figuring it out. It’s okay. No one gets it down right away. Mastery takes time and requires change.

Rather than avoid change, invest in change. 

We willingly take risks and invest in our financial life and so many other areas of our lives, but we tend to skip over our health.

What holds you back from taking your first step?❤️
Don’t declare a cheat day, Especially if you ar Don’t declare a cheat day,

Especially if you are combating a health crisis!

Instead decide to exchange the celebratory foods that, in truth, don’t support your health or your health goals for foods that nourish your body and are festive as well.

If you declared a cheat day for every holiday, you could cheat multiple times per month per year.

Think about it. The word “cheating” implies something forbidden or sinister.

Why is it okay for us to “cheat” with food yet in other areas of our lives cheating would be prohibited?

The foods you eat should never be considered part of a sinister or underhanded behavior or choice.

After all, a generous God created perfect foods that nurture and nourish your body.

So why the need to “cheat?”

Especially if your health depends on maintaining and managing a specific eating life.

Download my free Valentine’s Day Recipe Collection and never worry about “cheating” on Valentine’s Day.

#healthcoach #healthcoaching #christianhealthcoach #healthcrisis #chronicdisease #chronicallyill #holisticliving #holisticlifestyle #healthylifestyle #healthchouces #healthyhabits #healthandwellness #valentinesday #healthyrecipes #healthyvalentinesday #foodheals
You can keep using these reasons NOT to change you You can keep using these reasons NOT to change your negative health habits, but

your God-designed body deserves better.  If you continue with making excuses for not taking care of your body then chronic disease will continue to challenge and deteriorate your health {tough ❤️}.

Your body will continue to break down unless you do something to change.

So it’s up to you to change your lifestyle, which you are totally capable of doing even if it takes some coaching.

Finding out why you are reluctant or afraid to change will help you with your next step.

These questions will help you look inward:

What will happen if you don’t make changes?

Who will your poor health affect?

Do you have the confidence to change your lifestyle?

Does your health prevent you from engaging in activities?

What is holding you back from changing?

Share you reflections in the comments😌

#healthcoaching #healthcoaching #healthcoachingprogram #healthcoaches #christianhealthcoach #chronicdisease #chronicillness #chronicpain #chronicfatigue #chronicfatiguesyndrome #lymedisease #tickbornediseases #tickborneillness #tickbornedisease #tickborneinfections #habit #habitchange #lifestylechange #healthyliving #healthylifestyle
3 ways to become the expert of your body and manag 3 ways to become the expert of your body and manage your health!

You can’t rely on your doctor/PA/NP or practitioner to manage your health.

The first step is to maintain a log of every supplement/vitamin or pharmaceutical you take. Record dosage, conditions (with or without food) and suggested time you take them. 

The second step, keep a symptom log. Write down any physical or emotional symptom that you experience, how often it occurs (acute or chronic), and pain/ discomfort level (0-10 scale).

Finally, as often as possible, keep a health journal to record moods, sleep, food, stress, goals, exercise, etc. 

Doing this helps you do the detective work by determining whether maybe mood is affected by hormones, lack of sleep, or weather, headaches are because of dehydration or sleep deprivation, etc.

To get these resources, you can enroll in 1:1 coaching  and we can work together to make the changes you need in your health and wellness.
#healthcoach #healthcoaching #healthcoachbusiness #healthylifestyle #lifestylechange #healthgoals #healthylife #chronicillness #chronicfatigue #chronicillnessawareness #chronicdiseases #chronicdiseasemanagement #lyme #lymediseaseawareness #lymelife #lymetreatment #lymewarriors #lymediet #symptoms #healthwellness #supplements
If you have a chronic disease you can’t eliminat If you have a chronic disease you can’t eliminate your participation and responsibility in making  lifestyle changes.

No one volunteers for chronic disease or a health crisis 🙋‍♀️🙋

I didn’t excitedly wait in line to be bit by a tick and contract a horrific disease.🤒😷

When I received my diagnosis of chronic Lyme, I had two choices:
1. Make significant lifestyle changes that would restore my health
2. Watch my health drastically decline

So I changed my eating life (like crazy), rested, followed a carefully crafted supplement protocol, and detoxed (something I never did prior to my diagnosis).

Facing a health crisis means that you will need to ask lots of questions, advocate for yourself, and do research.

If you have been diagnosed with high blood pressure, obesity, diabetes, anxiety, Hashimoto’s, or any other chronic disease, chances are that lifestyle changes are inevitable.

Do you need to alter or consider your :
➡️ eating life
➡️stress
➡️ sleep routine
➡️ protocol
➡️ body therapies (massage, chiropractic, acupuncture)

Or other areas of your health and wellness?

Take the time evaluate your health to decide on your next step.
#healthcoach #healthylifestyle #habits #chronicillness #chronicdiseases #chronicdisease #lyme #lymecoinfections #lymediseaseawareness #stressmanagement #sleephealth #exercise #bodytherapy
You have a responsibility to manage your chronic d You have a responsibility to manage your chronic disease or health with lifestyle changes.

Western medicine  enables you by handing out prescriptions rather than insisting on lifestyle changes.

Regardless of which chronic disease you manifest, you are responsible for making essential behavioral changes:

➡️ The food you eat/food habits/food choices

➡️ The exercise you do or not do

➡️ How you manage stress or ignore stress 

➡️ How much sleep you get or not get

➡️ Who you get to support you

➡️ The time you devote to your spiritual life

➡️ How you manage your supplement protocol or believe that supplements erase and compensate for poor food choices.

➡️ How you manage gut health 

Your daily choices, habits, and practices affect your physical, mental, and spiritual outcome.

Just like any other disease, you can readily participate in your recovery or demise,

To get help. DM me for a free 1:1 consultation.

#healthcoach #healthcoaches #healthcoaching #healthcoachingtips #chronicdisease #chronicdiseasemanagement #chronicdiseases #chronicdiseaseprevention #chronicdiseasewarrior #chronicdiseaseselfmanagement #lymedisease #lymediseaseawareness #lyme #lymewarrior #lymelife #lifestylechange #lifestylechoices #habitchange #foodchoices #lifestylechristianity #lifestylechanges #diabetes #hashimotos #foodaddict #sugaraddiction #highcholesterol #exercise
Don’t make the mistake of ignoring stress. It h Don’t make the mistake of ignoring stress.

It has a way of sneaking in and creating a staycation in our bodies.

Then we begin to grow accustomed to its presence.

And treat it like it’s a normal part of our life.

In time, stress silently erodes your health.

If you are combating chronic, stress management is an essential part of your healing protocol.

Stress affects sleep, causes chronic pain, increases blood pressure, causes gastrointestinal difficulties, evokes depression, other body systems.

Learn to cultivate stress management practices and chalk the chaos.
##stressmanagement #stressrelief ##chronicillness #chronicpain #chronicfatigue #chronicfatiguesyndrome #lymedisease #lyme #lymewarrior #lymediseaseawareness #lymewarrior #babesia #rmsp #stressreliever #healthcoach #healthcoaching #healthcoaches
You are going to want to make this! Avoid salad m You are going to want to make this!

Avoid salad monotony by adding various veggies to your bowl. Broccoli Rabe offers a spicy flavor and unique texture to your salad, plus nutrients.

Salad greens with roasted broccoli rabe with tahini dressing:

Broccoli Rabe Drizzle
3 Tablespoons of olive oil
1 pound of rabe
1 garlic clove 
Sea salt to taste
1/2 of a lemon

Prep Rabe:
Trim ends and discard 1 inch of stalk
Wash and dry rabe
Cut leaves and florets from the top keeping tops whole and separate them from stems
Transfer to parchment lined baking sheet
Brush or drizzle olive oil mixture on rabe
Broil on low til tender (5 minutes but keep check leaves every few minutes. You don’t want them charred)
Remove from over. Let cool.
————————————————————————————
Tahini Dressing

2 minced garlic cloves
Sea salt to taste
1/2 cup tahini
4 teaspoons of coconut amino 
2 tablespoons of apple cider vinegar
1 tsp honey
1/3 cup of room temp water
2 tablespoons of chopped fresh parsley

Combine all ingredients in a food processor and pulse until thoroughly combined.

Assemble salad:
4 cups of mixed greens
Add rabe onto greens
Drizzle dressing

Optional add-ins:
Roasted butternut squash
Pomegranate seeds

Enhance your salad life with in-season fruits and veggies.
##healthyrecipes #healthyfood #healthydinner #saladrecipe #salad #antiinflammatorydiet #guthealth #guthealing #guthealthmatters #foodheals #broccolirabe #tahinidressing #nourishingfood #healthcoach #healthcoaching #lymewarrior #lymedisease #chronicillness #chronicpain #chronicillnesslife
You are fighting two battles. The first battle i You are fighting two battles.
 
The first battle is with yourself.

And how to conquer the problematic health habit demons that haunt you.

The second battle lies within the healthcare system. 

They typically prescribe rather than heal. 

They satisfy a craving rather than nourish your body.

It’s really how they’ve been educated so to blame them is futile.

Instead of blaming, let’s deconstruct and then rebuild.

Start rebuilding with real food and natural ways to heal the body (avoiding copious amounts of prescribed medications etc.)

Instead, try lifestyle changes which no lie…are much, much, much more difficult than swallowing a 💊 for the next four decades (plus the side effects from long-term pharmaceuticals).

But the benefits of lifestyle changes are mind blowing!

Lifestyle changes are far reaching. They benefit your mind/body/spirit ✝️

Here are 3 simple ways to take your first step toward lifestyle change:

🛒 start with your eating life (download my FREE anti-inflammatory eating plan)

👩‍⚕️work with a health coach to create a health-wellness plan that meets your needs (schedule a FREE consultation)

👯‍♀️ find friends or a community that encourages and supports your lifestyle change (sign up for my community newsletter)

Pick one and start today!

All the best,
Denise

#healthylifestyle #health #healthyeating #healthcoaches #healthyeating #chronicillness #chronicpain #chronicillnesswarrior #chroniclyme #lymedisease #lymelife #holistichealth #holistichealing #holisticlifestyle #holisticnutrition #healthyeatinghabits #habit
Lifestyle change isn’t easy. Chronic diseases ar Lifestyle change isn’t easy. Chronic diseases are responsible for 7 out of 10 deaths in the United States each year.

You may have the best intentions to get healthier, but your efforts continue to stall then fail.

What we have to reconcile is that our lifestyle habits and choices eventually impact the people we love and cherish.❤️

The reality: it’s not about eating and living the way that pleases YOU.

To manage your chronic disease and make sustainable healthy lifestyle changes, you realize that you need help.

Here are core elements to lifestyle change that will restore your health:

1. Realistic Health-Wellness Goals
2. Understand what triggers your behavior, habits, and choices
3. Determine your options and build a protocol
4. Create an action plan
5. Determine how you will maintain your healthy lifestyle

Achieve change that lasts! 

What is getting in your way and preventing you from making essential lifestyle changes?

#healthylifestyle #habitchange #habitchangecoach #healthcoach #healthyeating #healthandwellness #healthjourney #christianhealthcoach #chronicdiseases #chronicillnessawareness #chronicfatiguesyndrome #lyme #lymewarrior #lymetreatment
You are not alone in your suffering. My story is y You are not alone in your suffering. My story is your story too.

Different disease, differ health crisis but the same story:

I combat a ____________ that confounds the medical community so there exists very few resources to restore my health or change my habits.

That was me in 2008 with chronic Lyme disease and co-infections.

I needed to make essential changes in my health-wellness so that I could restore my health.

Your answer isn’t in diets, food fads, shakes, health gurus, or health apps.

Your answer is in lifestyle change. 

Health-wellness coaching offers ways to make lifestyle change.

Enroll in HWC to begin your new journey.

#healthcoaching #healthcoach #healthylifestyle #healthyfood #healthyrecipes #habitchange #habits #habitchange #chronicillness #chronicfatigue #chronicillnessawareness #lymedisease #lymediseaseawareness
A simple, clean granola recipe that a 3rd grader c A simple, clean granola recipe that a 3rd grader can make.

There’s no need to shell out a hefty some for store-bought granola when you can make it at home.

Most industrially made granola contains unnecessary amounts of refined sugar.

Here’s a tiny reminder that eating plans high in refined carbs and sugar contribute to chronic conditions.

Fancy up your granola with nuts, seeds and unsulfured, minimally sweetened dried fruit.

Store in a glass jar with a lid.

Using sprouted oats adds a layer of health to the grain. It also boosts gut health. 

For full recipe:

https://www.denisesultenfuss.com/recipes/easy-healthy-granola-recipe-in-20-minutes-or-less/

#healthyrecipes #healthylifestyle #healthyrecipes #healthcoaching #healthcoach #chronicdisease #chronicillness #granola #granolagirl #granolabowl 
#lymedisease #nosugarrecipes
I get it. On the outset, a quick fix seems easier I get it. On the outset, a quick fix seems easier then making a lifestyle change.

In the end though, lifestyle change is the wisest, sustainable choice.

Healthcare providers have 15 minutes to diagnose and offer a solution, which too often includes a pill.

I am certain they would love to have the time to work 1:1 with patients in crafting a health-wellness blueprint for lifestyle change.

That’s not the reality of our current healthcare system.

Most of the time my clients with chronic disease have to make essential changes with their eating life. 

Soon though, they begin to see the value of making that change.

What was broken in the body begins to fix itself.

Your first step in restoring your health is to manage your eating life.

I can help you reform problematic eating habits with techniques that are sustainable.

Enroll in my coaching program to address chronic disease by making lifestyle changes.

#healthcoach #healthylifestyle #healthyliving #chronicillness #chronicillnessawareness #womenshealth #lymedisease #lymeawareness #lymelife #eatingdisorderawareness #eatinghealthy #eatingclean #habits #newhabitsnewresults #healthylifestyle
Here’s how to effectively create habits, rhythms Here’s how to effectively create habits, rhythms, and goals: 

✔️ write goals, habits, and rhythms in the form of a SMART goal

✔️ Find accountability (coach/friend/spouse)

✔️ Circumvent potential obstacles that could or try to get in your way

✔️ Use a habit tracker, journal, app, to help you manage your progress

Create goals, habits, and rhythms in any of these areas of health-wellness:

1. Nutrition
2. Sleep/rest
3. Stress
4. Exercise
5. Family
6. Physical environment/organization
7. Social/friends/support
8. Faith
9. Personal development
10. Finances

What goals, rhythms, and habits do you want to achieve this month?

#goals #newgoals💪 #habits #newhabits #healthcoach #healthcoaching #healthcoachtips #christianhealthcoach #rhythms #chronicdiseaseprevention #stressmanagement #sleephealth #exercise
Invest in sustainable behavior change that leads t Invest in sustainable behavior change that leads to restoring your health.

Without the result of behavior change, you are wasting your time and money.

Lifestyle changes can reverse chronic disease. But, first, you need to be ready for change.

Lifestyle change will prevent disease, combat disease, restore, and promote your health.

Put away the gimmicks for quick fixes. 

Instead focus on change that lasts.

Sign up for one of my health coaching programs now and be ready to start in January. Limited enrollment available. 

1. Heath-Wellnss Coaching

2. Quit Sugar Coaching Program

#healthcoaching
#habitchange
#sustainablechange
#chronicdisease
#chronicillness
#newhabits
#healthhabits
#behavior change
#weightloss
#foodheals
#2023habits
#restoreyourhealth
#healthcoachforwomen
#healthylifestyle
In a few days, the ball will drop announcing a new In a few days, the ball will drop announcing a new year.

Before 2023 arrives, take some time to reflect about your relationship with food.

All of my clients, at some point in coaching, evaluate their relationship with food. 

It's a fundamental starting point in building a healthy lifestyle.

We evaluate with honesty, self-kindness, empathy,  and non-judgment.

Where do you need help with making better food choices?

#foodchoices
#healthyliving
#eatinglife
#healthyeating
#foodtriggers
#chronicillness 
#food
#healthcoach
#emotional eating
#balancedeating
#New Year's
#healthgoals
Negative health habits slow your recovery from chr Negative health habits slow your recovery from chronic disease or a health crisis.

Have you contemplated about changing that problematic health habit once and for all?

🚬 smoking

🥞🍛 overeating/emotional eating

🍬🍭🥤 sugar

😩 stress

📆 Over scheduling 

📂🗃 Adult ADHD/Organization

If you struggle with a problematic health habit I didn't mention, DM me with your specific concerns. 

If you continue to ignore the negative habit, it will only deepen. 

Decide to change the problematic habit with the help of health-wellness coaching, then you can really begin to make strides in your health.

 Enroll now for January 2023 coaching. 

#januaryhealthkick
#goals 
#januarygoals 
#chronicillness 
#lymeliterate 
#healthhabits 
#lifestylechange 
#habitchangecoach 
#healthcoaches 
#healthwellnesscoach 
#christianhealthcoach 
#addiction 
#overeating 
#healthylifestyle 
#healthyeating
3 Herbs 🌿 that help you get and stay healthy. 3 Herbs 🌿 that help you get and stay healthy.

Fight chronic disease or injury with herbal remedies, teas, tinctures, raw herbs, or salves because they:

🌿 offer anti-inflammatory properties

🌿 contain anti-oxidants

🌿 provide anti-microbial support

🌿 boost immune system

Parsley, bergamot, and oregano offer amazing benefits. 

When I combated Lyme, I needed to find effective abd economical ways to restore my health. 

 On my journey I discovered that an herbal approach provides an arsenal of weaponry to battle chronic disease, restore, and maintain health.

Find an evidence-based herbal protocol that addresses your chronic disease. Remember,  the goal is to HEAL your body not just eradicate the symptoms. 

Ideally your protocol will accomplish both in adjunct with your spiritual life, eating life, stress management,  sleep hygiene, exercise, detoxification and community support.

If you battle chronic disease, enroll in health-wellness coaching in January. Make 2023 the year you regain your health and live life from a place if wholeness.

#wholeness 
#chronicdisease
#chronicdiseasemanagment
#herbalprotocol
#herbs
#herbaltreatment
#healthcoach
#evidencebasedpractitioner
#Antiinflammatoryeating
#antiinflammatory
#stressrelief
#sleephygiene
Here's my go-to flu-virus protocol. You know what Here's my go-to flu-virus protocol. You know what my favorite part of the protocol is?

INTENTIONAL REST AND SLEEP

5 days before Christmas and I am combating fever, body & headaches, and crushing fatigue. 

Early Wednesday morning, I felt the aches descend and dominate my body. The fever showed up with a vengeance. It's the crushing fatigue that weighs my body down that forces me to acquiesce and SLEEP.

We had to postpone a party with dear friends, cancel  Christmas dinner, and just let go of the minute details that typically keep me buzzing around.

I am being kind to my body and letting it heal on its own terms. Not mine.

This is a new practice for me. Ever since Lyme ravaged my body, I learned to be kinder to my body and not hurry healing.

Here's my protocol that helps restore my body back to wellness:

🥱 Rest and sleep

🌿 Homeopathic flu remedy, Genexa ibuprofen ( I take only if necessary. I rarely take ibuprofen but if the headache teeters on migraine level...I am slowing two of these gf, dye-free, titanium dioxide-free, paraben-free and more)

🥤Dairy-free/sugar-free anti-inflammatory smoothie with frozen pineapple for added bromelain.

Smoothie Recipe Book:
https://www.denisesultenfuss.com/healthy-smoothie-recipe-book

🍵 Herbal tea (select one that addresses symptoms or builds immunity)

🍲 Bone Broth (high quality if store bought)

Recipe on my blog:
https://www.denisesultenfuss.com/recipes/savory-chicken-bone-broth/

💧🥥 Coconut water

It's been rainy and cozy these past few days. As I convalesce,  I love listening to the conversations of my family. 

Was this possible the most inconvenient time of year to land in bed or on the couch for 5 days? Indeed!

But it's been a time of slowing down.

#flu
#healing
#Lyme
#healthcoach
#fluprotocol
#holisticprotocol
#integrativemedicine
#selfcompassion
#christianhealthcoach
#dairyfree
#smoothies
#healthysmoothies
#bonebroth
#Antiinflammatoryeating
Real change takes time. So how much time? It depe Real change takes time. So how much time?

It depends on your readiness for change and the changes you want/need to make.

The amount of time it takes to see results looks differently for everyone. I took me 1 year to restore my health from Lyme yet it may take others a lot longer or even less time.

Always the essential first step is to examine your relationship with food. 

Are you an emotional/ stress eater? Are stuck in negative food habits?

Getting those habits under control will propel you in forward momentum toward a healthier YOU.

Our bodies are inextricably connected: mind/body/spiritual, as God intended. If one area weakens it has an effect on the other two.

And you are you. And that's something to celebrate not compare.

#healthylife
#chronicdisease
#lymedisease
#healthyhabits
#habitchange 
#foodheals
#healthcoach
#integrativehealthcoach
#holisticliving
#chronicillness 
#addiction
#christianhealthcoach
#goals
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