Spend Time With Those You Enjoy To Be Around!

Its Memorial Day! A day to remember all of the men and women who served and died while serving in the US military.

Its a holiday celebrated by the USA that has turned in to gatherings with gamily and friends; hot dogs and burgers on the grill; and outside festivities.

DO NOT forget what today is about. A loss. A loss of those who stood for what they believed! They protected you and your family.

For me, I use this day to be thankful but also learn from what they were able to do for me and my family. I spend time resting and with my family. I also stay aware that I should always fight for what I believe; I should not allow others to impact my judgement unless its in a positive way; and I always support those that do the same.

I encourage you to do the same!

How do you celebrate this day of remembering those that faught for you?


Tina Butt, Health and Wellness Coach and Healthcare Advocate


Being Sweet On Sugar is Not Always The Best For Your Health

Sweet sweet sugar!

The one food people crave can have so many negative effects on your body!

Added sugar can be found in the most unexpected foods; people tend to rely on quick, processed foods for meals and snacks which contain a high sugar content. 

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children. Dietary guidelines suggest limiting calories from added sugar to less than 10% per day 

Natural occurring sugars, which we should consume, are found in fruit in the form fructose and in milk as lactose.

Added sugars are found in candy, desserts, and any foods that are processed. The most common foods are soft drinks, candy, cakes, cookies, pies, milk products, ice cream, granola bars, and even some health foods such as protein shakes and breakfast foods.

I always told people I was healthy, yet I couldn’t figure out why I could not lose weight and was always bloated and tired. It was after i started a food journal that I saw a trend. The foods I was eating were high in sugars, and were processed. Once i made the decision to cut out added sugar, I felt so much better. I lost 14 lbs and had more energy and NO bloating. My headaches improved. My acne disappeared. I was so proud of myself since I never thought I could do it. I was the one who loved chocolate, ice cream and depended on my Snickers candy bar for when I was stressed. The craziest part is I don’t crave it now. I decided I was done and haven’t turned back.

There are many reasons to avoid sugar since it can cause so many issues and disease:

  • weight gain
  • heart disease
  • acne and skin issues
  • increased risk of cancer
  • uncontrolled diabetes
  • anxiety/depression
  • decreased energy
  • fatty liver
  • poor dental health
  • increased gut permeability

A diet high in sugar can lead to chronic inflammation. Chronic inflammation is to blame for several autoimmune diseases, cancer and mental health disorders.

The following are causes of over consumption of added sugars:

Excess production of AGEs: Advanced Glycation End products (AGEs) are harmful compounds that form when protein or fat combine with sugar in the blood. Too many AGEs leads to oxidative stress and inflammation and disease.

Increased gut permeability: Bacteria, toxins and undigested food particles can easily move out of the gut and into the bloodstream, leading to inflammation along with poor digestive health such as dumping syndrome. This leads to poor electrolyte and vitamin and mineral absorption, hence disease.

Weight gain: A diet high in added sugar and refined carbohydrates can lead to weight gain. Excess body fat has been linked to inflammation, partly due to insulin resistance.

Diets high in added sugar produce pro-inflammatory molecules in the body. Over time, this creates an environment of chronic, low-grade inflammation and will lead to the chronic diseases as mentioned above as well as autoimmune disease.

The American Heart Association recommends that men limit added sugar to 36 grams a day— which translates to 150 calories or 9 teaspoons. For women, they recommend no more than 25 grams per day, which equals 100 calories or 6 teaspoons.

Unlike added sugars, natural sugars don’t cause inflammation and are unlikely to cause chronic disease.

Over time, inflammation leads to high levels of oxidative stress which can cause damage to your tissues and DNA, this is the cause of the diseases as mentioned above.

Are you someone who consumes a diet high in processed foods and simple sugar? Are you a stress or emotional eater? Do you suffer from anxiety and/or depression? Here is a plan that you can follow to become healthier.

  • Swap sodas, energy drinks, juices and sweetened teas for water, flavored water with fresh or frozen fruit or unsweetened seltzer.
  • Drink your coffee black or use Stevia for a zero-calorie, natural sweetener.
  • Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
  • Consume whole fruits instead of sugar-sweetened fruit smoothies.
  • Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips. I use Cacao.
  • Use olive oil and vinegar in place of sweet salad dressing.
  • Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars.
  • Look for cereals, granolas and granola bars with under 4 grams of sugar per serving.
  • Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
  • Instead of jelly, slice fresh bananas onto your peanut butter sandwich.
  • Use natural nut butters in place of sweet spreads like Nutella.
  • Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar or agave.
  • Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

Inflammation is part of the body’s natural healing process, however when you have consistent and chronic inflammation, acute on chronic disease will occur. Your body starts fighting itself. Autoimmune disease occurs when the body fights itself or attacks itself. It can also lead to chronic allergies; food and seasonal.

How can you prevent sugar-induced inflammation? Stop eating so much added sugar. It’s easy. Just stop! Make this a new goal. Change your habits. Change your MINDSET! You want to get well. You don’t want to be sick, I know you don’t, I didn’t I was willing to do anything so I could feel better.

Diets rich in fruits and veggies, healthy fats, lean proteins, and whole grains can have an anti-inflammatory effect. These are the foods you want to ingest to fight the effects of the added sugars you may be adding to your diet. These are the foods that are protective and beneficial to your body and overall health.

I challenge you to try 1 week without added sugars and see how you feel. After 1 week, go another week and so on!

Journal your food choices and your emotions as you give up added sugar. Do you notice a difference in your energy? Your health? Your skin?

Let me know how you do. Contact me for information on how we can work together to Transform your thought processes from “stuck” to “unstuck” so you can achieve coping skills to reach your goals of overall wellness! I want to see you succeed; I want you to reach your health goals. Are you ready to move forward? Are you ready to become Unstuck and learn ways to improve your health? E-mail me at tinaqws@gmail.com so we can put a plan together specific for you!


Contact Tina

Tina Butt, Health and Wellness Coach

Owner of Qualified Wellness Solutions, LLC

You Are Who You Allow Yourself To Be

I love the Law of Attraction. The neuroscience behind it is fascinating. “Like attracts like”. Isn’t this the opposite of what we learned in science class and life?

I have always said opposites attract!

  • The negative side of a battery attracts the positive side.
  • Marriage- most people marry the person that is not exactly like them, after-all this is what works for my marriage of 25 years. We learn from each other.
  • Friendships- yes it is important to have like-minded friends, but it is also important to have friends that have different things in common, you can learn from each other and experience different things.

With the Law of Attraction, YOU will become what you think! If you think you are fabulous, you will be fabulous!

You attract what you think about! If you think about having a healthy life, you will achieve a life of wellness.

Your thoughts will become something, whether its an object or a dream come true.

An exercise I have my clients do is to sit in a still environment and think of 1 positive thing you want to achieve. Imagine this 1 thing, see yourself holding it, touching it, smelling it and living it. When you can visualize that 1 thing that you want, you will attract it! You have to focus all of your attention on it.

An example is people that have success in wealth or career. They think about how to make more money and how to be great in their career from the time they wake until they fall asleep. They will even dream of new ways to achieve success.

Another example, when a person is diagnosed with a disease and they want to improve their health, they will research the disease and possible treatment options. They will be proactive in the treatment of their disease. They will think about ways to “cure” the disease every day, all day until they achieve wellness.

Negative Mindset brings Negative things! Think about that 1 person you know that no matter what, they always have a negative thought, saying, response, beliefs and health. This is a difficult person to be around!

Instead, focus on what you want, with as much passion as you can and you can make your dreams come true.

You will attract those people and things that you make your mind see! If you want positivity, you will attract positive people and things; and vice versa. Life is so much more happy and fulfilled when we think about a happy and positive life.

Here is another example of The Law of Attraction: have you ever bought something and then you all of a sudden see it everywhere? You never saw that rainbow car until you bought one, now the rainbow cars are everywhere! Your mind looks for the rainbow car, therefore, sees the rainbow car. You are the artist of your own life. Imagine the things you can paint with your mind being in charge.

I love working with women to help them change their mindset to become more positive and achieve great things. So many women seek others to accept and believe in them. All we have to do is accept ourselves and believe in ourselves. By doing this, we will attract people that will do the same for us. A positive mindset is what is needed to achieve a healthy lifestyle. I want to help you achieve a well balanced life!

I am offering a paid 2 day course on May 13,2020 and May 14,2020 4-4:40 pm eastern time to help teach you how to Transform Your Mind! Send me an email for details tinaqws@gmail.com

Contact Tina

Tina Butt, Health and Wellness Coach and Healthcare Advocate Contact Tina

What kind of lubricant is necessary to benefit our daily health?

You have a dirty mind! I know what you were thinking when you read the title (that’s why I wrote it).


We need water to help keep our body working properly. Our bodies are approximately 60% water!

  • It acts as a lubricant to our joints, mouth, brain and spinal cord.
  • It protects our skin to make it radiant and healthy.
  • It regulates our body temperature- if you are dehydrated your body temperature will increase, acting as if you have a fever.
  • Physical performance depends on hydration. Especially in the heat when dehydration is possible. Athletes can lose up to 6-10% of their water through sweat.
  • Gastrointestinal health depends on hydration, without it our bodies hold onto stool and become very dehydrated, constipated. This can lead to poor gut health and overall poor generalized health.
  • Weight management. Hydration helps promote healthy weight and can aid in weight loss due to giving you that full feeling which decreases caloric intake. Drinking one 8 oz glass of water 30 minutes before meals is the best, to make you feel more full.

When we have sub-optimal hydration, we feel depressed, fatigued, suffer from headaches and will be unable to function at the top of our game physically and mentally.

Muscle tissue is about 80% water, so it just makes sense for post workout fatigue and poor recovery to be worse and cause more injury without hydration.

There are many different opinions on the internet about how much water is enough. The easiest way that I have found to make sure I keep myself hydrated, and I have suggested to patients and clients is by drinking 1/2 your body weight in ounces.

  • a 100 Lb person would need to drink 50 Oz water a day.

I keep a jug of water with the exact amount in it and drink it throughout the day. When the jug is empty, then I know I reached my recommended amount for the day. Anything else I drink is bonus!

A reminder: alcohol causes dehydration, if you are ingesting alcohol, you will require at least 8 oz water per every serving of alcohol.

  • 1 oz vodka=8 oz water
  • 4 oz wine=8 oz water
  • 1 12 oz can beer= 8oz water

Hope this little health tidbit helped you and acts as a reminder. The weather is getting nice in my neck of the woods is a common occurrence at the beginning of summer is dehydration causing visits to the ER! I want to prevent this from occurring.



Tina Butt, Health and Wellness Coach and Healthcare Advocate

Owner of Qualified Wellness Solutions, LLC https://healthandwellnessblogwithtina.com/contact/

Can you heal yourself from chronic disease?

Do you believe that all disease is a result of stress?

There are different types of stress: physical, emotional, chemical which knock the brain/body out of balance,causing Adrenal system failure. leading to the use of our fight or flight system. Our bodies are in this fight or flight situation releasing cortisol and adrenaline into our body. Every time we are in this situation, our organs are at decreased function. The needed nutrients are sent and used by your muscular system to “fight” instead of being sent to your entire body of organs. Chronically, the following systems are affected from chronic stress:

Gut– unable to digest food properly, unable to eliminate toxins

Brain – memory and concentration are decreased

Immune system– deceased, unable to fight off invasions/infection

Many forms of illness and disease are ultimately caused by chronic stress. I read from an unknown author on the National Ag Safety Database(NASD) website, that approximately 90% of doctor office visits are due to stress related illness such as:

  • Headaches, autoimmune disease, infections, depression, chronic pain, cancer, obesity, high blood pressure, heart disease, anxiety

Every symptom that we feel, means something. If we ignore these signs, the symptoms will continue and will even divide. We need to listen to our body in order to protect it and treat it.

The most common form of treatment of stress related illnesses are by getting treatment from a medical provider for a symptom. This symptom management results in a prescription medication which results in a potential side effect, resulting in another medication. The underlying illness is still there.

Medicine is great for acute illness and surgical issues since we need a quick fix. Chronic disease occurs over time, a “quick fix” will not work.

So, how do we treat chronic disease? The best way is through prevention of disease in the first place.

Autoimmune disease is from an unknown cause. But, there is something causing the symptoms, causing the body to become ill and turn on itself, hence-autoimmune. Most literature states that autoimmune disease is “of unknown etiology”. That means there is an unknown cause.

The actual cause of these autoimmune diseases is from chronic inflammation. Our gut is supposed to clean us through eliminations of pathogens from entering the rest of our body. But, when our gut cannot clean itself out, we develop a buildup of toxins in our gut and in our body causing an inflammatory response.

Understanding our mind and thoughts will shape our ability to heal ourselves.

How do we treat the chronic inflammation and heal our chronic symptoms?

  • Through our diet with whole foods, mostly plant based, limited alcohol, no sugar, no processed foods
  • Decreased stress or at least a better response to stress through meditation, coping skills, breathing exercises, natural healing.
  • Positive thinking- negative thoughts bring negative response. So, positive thoughts will bring positive response. The more you think positively, the better your outcome will be with limited thoughts.
  • Deal with beliefs that are being carried that cause a negative effect on health- past trauma, fears, anger
  • Learn how to ask for help and to connect with others
  • Be willing to make positive changes!

Lets get to work on you learning ways to cope with stressful situations, so you can heal from your current health struggles and prevent disease through rest and repair rather than fight or flight. This will result in calming your nervous system and mind, and feeling more positive and happy, thus decreasing chronic inflammation and healing your chronic symptoms. Contact me for a free 30 minute discovery session!


Tina Butt, Health and Wellness Coach and Healthcare Advocate

Owner, Qualified Wellness Solutions, LLC https://healthandwellnessblogwithtina.com/contact/

Self Sabotaging Behavior Will Cause You to Turn Your Back on Yourself

Have you ever met someone that no matter what you say, they have an answer? That same person will argue with you about any topic that is brought up? And, that same person has every excuse in the book for why he/she has not done something he/she promised him/herself.

There are certain behaviors a person will exhibit for Self Sabotaging him/herself. Here are some things to watch for in yourself, your clients, your patients, your family and your friends.

Self Criticism: Some people will listen to the voice in their head that make them doubt themselves. They will think “I am not good enough”. With this thinking, a person will not be able to believe in themselves and will lose their self-worth. An example of this: my daughter has a friend that constantly says she is “not pretty enough, I can’t do that, my hair is ugly, I’ve never been able to do that.” My daughter came to me and asked if she had to be friends with that girl “she is so negative”.

The take home: If you don’t love yourself and lack confidence in yourself, how do you expect others to love you and feel confident in you?

Negativity: People will have a negative thought about everything in the world. They won’t see the blue sky, they see grey. They will comment with a negative response and not see the positive aspects of a conversation or idea.

The take home: If you cannot share positive remarks or thoughts with others, you will find yourself to be alone and without others to spend time with. How boring will life be if all that is seen is Grey skies?

Procrastination: People will put everything off. They wait until the last minute. The reason behind this behavior, they are putting off something or avoiding it all together. They think the activity will “just go away” if they wait long enough. “I will do it tomorrow”.

The take home: There is no growth. People that procrastinate, lose friends, jobs, money and other necessities in life. They let opportunities pass them by while they wait for tomorrow. Tomorrow may not come, we have to live for today.

Disorganization: Someone that is a self-sabotager will be unable to organize their thoughts and their lives. Organization takes time, effort and patience. These people will lose track of events, bills, dates etc.

The take home: When a person is always late or forgetting a promise, they will quickly lose friends and family. They will lose jobs. These people are difficult to be with and they are not dependable.

Overindulgence: People that self sabotage will overeat, over spend, gamble more, have increased risk of alcoholism and drug use/abuse. There is an excess of these behaviors to try to “numb” feelings and avoid something that may be unpleasant to deal with. They do not want to “feel”, so they finds behaviors that take the “feelings” away.

The take home: The effects of overindulging is temporary! Once the activity or substance wears off, the same feelings are there. Over time, this poor coping mechanism will cause detrimental effects on ones health and mind. Do you know a drug addict? They use drugs to numb a specific memory/feeling, over time, they need the drug to numb the feeling that arises from them using the drugs. It’s a vicious cycle.

Initiating conflict: This person is argumentative. They have learned behaviors that do not allow them to have an open honest conversation with someone for fear of rejection, so they initiate the negative behavior before someone else can.

The take home: It is important to be able to tell someone your thoughts and feelings. When you become argumentative with someone, people will not want to be around you. People will always worry “he/she is gonna fly off the handle”. This will cause others to not be honest with you. Your relationships will be based on lies to save the sake of an argument.

Comparison: People compare themselves to others. They cannot accept themselves for who they are. “I hate my hair. I hate my boobs. I hate my butt. I hate that I am fat. I hate myself”. They look at others achievements and wonder why they don’t have the same things.

The take home: We are all unique. Love what you have. If YOU don’t like what you have then and only then, work to improve it. But, don’t do it for someone else or because you think someone else will like you better. I have had friends over the years that compare my accomplishments to their current life. This is not fair! We all have different desires, needs and wants. What I have or have achieved meets my life goals, not theirs. This causes me to not want to be friends with those people. It has been said, you should hang around people that have the same or similar goals as you, this way there should not be negative judging, there are similar things to talk about and work on together.

These behaviors are destructive to yourself. You make is difficult for yourself to achieve a happy life. We all have a purpose in life, don’t fight it. These feelings are usually learned behaviors and are coming from the subconscious mind interfering with our more rational conscious mind. Self-sabotage is allowing the subconscious mind to hold you back in life pleasures. There are many ways as I listed above, that you can self-sabotage yourself such as overeating due to stress or emotions that you are not connecting with; procrastinating for a deadline due to lack of motivation; drinking alcohol to run from life problems/stressors.

So, how do you overcome self sabotage? Practicing self care and mindful behavior!!

Instead of saying “I don’t deserve this” say to yourself “I deserve this”. You deserve to be happy. Allowing yourself to feel happy, to get what makes you happy will boost your self esteem. Buy that pretty dress you have been eyeing. Put it on and swirl around!! Don’t you feel beautiful. ENJOY it!

Instead of saying “I can’t do this” say to yourself “I can do this”. Step back and figure out a better way to accomplish the task at hand.

Instead of saying “It was my fault” say to yourself “This will be OK”. Negative blaming creates an easy way out. You are telling yourself you failed whether you did or not. If something did not turn out the way you think it should have, how can you make it OK? The more negative thoughts you have about yourself, your subconscious brain will start to believe you are what you think.

Journaling helps you to recognize these behaviors by writing what you feel, hear and see. When you observe the feelings your are having, write them down and ask yourself if your current coping mechanisms are helping or harming you. Get in touch with the emotions you are experiencing, what is the root cause of them? Search for a solution to prevent these negative behaviors in the future.

You have to want to help yourself overcome the self sabotaging behaviors. You have to put effort into stopping the negative thoughts , stop the negative coping mechanisms and turn them into healthier choices. Be able to forgive yourself and others that may have taught you these negative coping skills. Move past the negative thoughts and find positive, happy and healthy choices, then you will find happiness.

Do you want to find happiness? Do you want to feel healthy? Do you want to achieve goals that you have set? This takes work and determination and repetitive positive actions. You’ve got this! Now go get it.



Tina Butt, Health and Wellness Coach and Healthcare Advocate

Owner, Qualified Wellness Solutions, LLC

Contact me to discuss ways that we can work together so you can reach those wellness goals you are struggling with https://healthandwellnessblogwithtina.com/contact/

Get That Immune System Revved Up!

Increase your immune system so you can decrease your chance of getting sick. This is allergy and cold season, are you protected?

Building a strong immune system provides you protection from invasion of a foreign virus or bacteria.

I am going to share simple ways to support your health and increase your immune response.

Sleep– At least 8 hours of good quality sleep is important. Listen to your body. If it is fatigued, rest. If you become overworked, over-stressed, overstimulated consistently, this will cause your adrenal glands to produce an increase in Cortisol, therefore decreasing your body’s immune response.

Diet- Research has shown that people who are on Vegetarian diets have a stronger immunity. A diet high in fruit and veggies has a lower amount of additives. Fruits and vegetables are natural and our bodies are able to break them down easily. When we have diets high in meat, it takes the gut longer to digest it, there are additives in the meat and there are hormones given to the animals that the meat comes from. Watch the documentary on Netflix The Game Changers.

Water– How much water do we need? Most studies show the body does well with 8 8 oz glasses a day. That is 2 Liters of water a day. Without enough fluids, our inner body gets dehydrated. This causes a decrease in overall moisture, cracked skin and dry mucus membranes. When our bodies are dehydrated, it allows more bacteria and viruses to enter though the outside.

Exercise/activity– Physical activity is very important in supporting the immune system! At least 30 min of activity is needed to maintain a healthy weight and immunity. Any more than this has been shown to also cause a decrease in weight as long as your calorie consumption is balanced.

Vitamins/supplements– There are several different supplements that can support the immune system:

Zinc- Foods such as shellfish, legumes, chickpeas, lentils and beans, seeds, nuts, dairy, eggs, and whole grains. Or, you can add a dietary supplement.

Vitamin C- foods such as citrus fruit, broccolli, cauliflower, brussel sprouts, cantelope, strawberries. Or you can add a dietary supplement.

Vitamin D – if you live in a sunny climate that may be enough, at times of high illness, adding a supplement can be beneficial.

Probiotics – foods that are fermented are great! Sauerkraut, pickled beets, pickles, kombucha(careful this contains alcohol). Yogurt. Or, you can add a dietary supplement.

Maintain a healthy weight– Obesity causes an increase in Cortisol to be stored in fat. The higher the Cortisol, the lower the immune response.

No Smoking– smoking in general causes several disease processes. Heart disease, lung disease, vascular disease just to name a few.

Limit Alcohol– Everything in moderation . 1 beverage/day for women, 2 beverages for men. Chronic alcohol ingestion causes decreased inhibitions. Poor food choices. Poor life choices. Alcohol can also cause dehydration.

Wash your hands frequently– this will decrease the contamination of germs.

Minimize stress– This goes back to the body making too much Cortisol leading to a decreased immunity. Ways to alleviate stress- meditation, yoga, exercise, reading, breathing exercises, having strong friendships/relationships.

In order for the immune system to be responsive, the above support will need to be done ahead of time and chronically. The goal is to have a balanced body. You cant make these adjustments and expect your immune system to be strong over night. Stress is a huge factor in having a decreased immune response therefore increased illness. There are many medical studies that have been done that result in autoimmune disease being a result of high stress as a lifestyle.

An example would be myself. I can be a high-strung person. Since I was a child, yes I took my naps daily to function well, but I was always on the go. In high-school, I worked, played every sport I was able to and still had time to hang out with friends. When I graduated, it was not uncommon to work, go to college, participate in sports etc. I did this throughout my entire adult life. I have always had several things happening at one time. I chose the most stressful positions in nursing; I volunteer my time; I chose high impact workouts; and I have worked at least full time if not more.

I have several autoimmune diseases. Why?? Because my body has always worked on overdrive; My body has always been on steroids. The natural form of steroid of course which is Cortisol. I recently had a Functional Med MD tell me “Tina, it’s like you have taken Prednisone every day of your life”. Chronic steroids can cause all sorts of health issues(I won’t discuss this topic in detail for this Blog). The idea is to maintain low stress hormones to keep your immune system healthy.

If you can add these simple steps to your daily routine, your health will improve and your immune system will thank you!

What do you do to support your immune system?


Tina Butt, Health and Wellness Coach and Healthcare Advocate

Owner of Qualified Wellness Solutions, LLC https://healthandwellnessblogwithtina.com/contact/

Contact me for more information on ways we can work together so you can improve your overall well-being. I work with women who want to learn coping mechanisms to improve stress and anxiety. Are you a woman who is struggling with wearing many hats; mom, employee, entrepreneur, wife etc? Do you need encouragement and someone to hold you accountable and get you through your hectic day?

I deliver a solution based program through compassion and lighthearted humor so women can feel empowered to create a well balanced life. I provide my client the ability to see their own vision of health and wellness come true, and I want to ride the waves with my clients and make them smile as they improve their health.

Don’t Let Fear of The Unknown Hold You Back. Protect Your HEROES!

I am scared!!

There I said it.

What is making me scared? Life!

I want to write about a recent occurrence with myself and my family, I am just hesitant to make this post for FEAR of what others will think. So……… I don’t care what others will think about this or me right now. I have a voice and I want to use it on my own terms. This Blog is mine to write what I want, and I hope you read it and something resonates with you.

As a Wellness Coach, I “coach” people to find happiness through improving their current coping strategies when dealing with stress, anger or the feeling of insufficiency. I guide my clients to a path of wellness, hope and self love. I advocate for those that may not have anyone else to help them with their medical journey. I spend my time and years of knowledge helping others.

As a Family Nurse Practitioner, I work tirelessly to support my patients, help heal my patients, and provide the best medical care that I have learned how to provide over the last 13 years.

As an Advance Practice Registered Nurse, I will always be a nurse(20 years strong)! Daily, I hold my patients hand, I give them hugs, I support them and their family members, I listen, I educate and I “nurse” them down their path of life. Maybe it is a path of wellness; maybe it is a path toward death. Either way, I guide them in the most comfortable and dignified way!

Why am I SCARED? Because I am also a MOM! Every day I go to work (even before COVID-19) I am scared for my daughter. I fear that she will have illness causing her to suffer; I fear she will see me develop an illness that will cause her to suffer; I fear I may be unable to protect her and prevent illness; and, I fear that I will be the cause of her illness or suffering.

Why am I SCARED? Because I am a WIFE! Every day I leave my house (even before COVID-19), I hope to return later that day. I am scared of losing my best friend. I am scared of my best friend getting ill and I will not be able to “fix” him; I fear that I will hurt him; I am scared that I may develop an illness and pass it onto my best friend; and I fear that I will be unable to protect him from harm.

Why am I SCARED? Because I am a DAUGHTER and GRAND-DAUGHTER! Every day that I wake up (even before COVID-19) I fear the loss of my parents or my gram; I fear they will get ill and I will not be able to help them; I fear I could cause them harm; I fear I will be unavailable for them when I am needed; and I fear I will not hear their voices.

In the past month, fear has taken over most “good” people that I know and admire (since COVID-19). Everyone is talking about how SCARED they are. I hide my fears! I hide them because I think people will feel comfort knowing “If Tina is not scared then I shouldn’t be”. People look at me like I can handle most anything (so I have been told). “You are strong Tina, You don’t need my help Tina, You’ve got this Tina, Let me know if you need anything Tina”. In the past month do you know how many people asked me “Are you OK Tina?” 3! That’s right, 3! (the naysayers are like….. she keeps track?) It’s easy to keep track with such a small number. This used to upset me because I would think noone cared. In reality, It is my fault noone asked me. I put the persona out there that I can handle this , I am fabulous all of the time, I’ve got this, I am strong. When people see me in this manner, they don’t think to ask me if I am OK! They know I am OK. The thing is I am OK!! But, I am still SCARED!

COVID-19 is a virus that many are dying from; but it is a virus that many more are healing from! Why do people have to count the number of deaths? We should be focusing on the living. By counting the deaths, this is a scare tactic. If people know how many are dying, this will scare them into following the direction of the people “In charge of our destiny”. YOU are in charge of your destiny. YOU need to take care of YOU, your loved ones and the people around YOU! YOU shouldn’t have to see how many people die daily from this virus or any other disease. YOU should be sad if 1 person dies and do what it takes to help out. So what SCARES me is those of YOU that are not taking responsibility to care for me, my family, my friends and my patients. YOU think this is a joke! You think it won’t happen to you! Yes it will, and it can happen to your loved ones.

I spent the last 2 weeks sick, presumably the same virus that has everyone SCARED right now, resulting in pneumonia. I have been isolated from all family and friends except when my husband or daughter brought me food on paper plates and plastic silverware and disposable cups; or when they checked on me from a distance while wearing a mask because I couldn’t breath to have a mask on myself so I could protect them; or when I received the occasional call/text from someone checking on me. I couldn’t walk across the room without struggling to breath to get my own water, tea or food. I didn’t have the energy or breath to take a shower. I spent 24 hours a day in my basement and eventually my back patio(now that the weather warmed up). I can’t hug my daughter who looks scared watching me. I can’t hug my husband to let him know how thankful I am for looking out for me. I can’t hug my mom and dad and thank them for worrying about me. I was afraid to fall asleep at night for fear that I would stop breathing and die. My biggest fear was going to the hospital if I got worse. I layed on my blow up bed and developed a plan of what I would do if I got worse; what hospital system I would go to; who I would call for help; I asked my husband to sleep with his cell phone in case I needed him.

I was SCARED to get help from the medical community for which I am a part of. WHY???? I should feel comfort in knowing there are people with capabilities to heal me; make me feel better; prevent complications. BUT NO! I was SCARED of these very people. Social media……… another topic altogether. But, in this instance, social media was an open book which allowed me to read posts from colleagues, friends, co-workers, ex-co-workers and strangers about their current work environments. They posted about shortages of supplies. They posted about why they wanted to quit the jobs they love. They posted about how horrible the hospital system they work for are because they were not getting support they thought was lacking.

You still want to know why I am SCARED! People are reading and watching the process of gowning, gloving and prepping to go in a patient room to help them. A patient can take their last breath while waiting for someone to help them. A patient fears the nurse that is angry at her current situation and will not provide the best care. A patient fears nurses will quit, who will take care of them? A patient fears the lack of knowledge that is being acknowledged by so many healthcare providers. Since when was it OK to have your cell phone at work taking pictures of yourself and your patients? Why is it OK to show the world, who didn’t sign up for working in healthcare, the struggles we may face each day as healthcare workers? DO healthcare workers think it makes them look more like a HERO if everyone sees how they are struggling?

HERO: ” A person who is admired or idealized for their courage, outstanding achievements, or noble qualities” (dictionary definition).

That patient was me. I was SCARED to go to the hospital! Instead, I took care of myself at home. I took care of myself with minimal assistance for fear of giving it to someone else. This may have resulted in a terrible situation, but the fear grabbed hold. Would I recommend this to others? I am still thinking about this question.

Luckily for me, I am on the mend. I am getting better. I am coming out of this with a few positive changes. I need the medical community to think about what they are portraying to the public. I understand you are SCARED, as am I! But, you can get help for your fears. Don’t use the social media community as your therapist. If you want to hold up to the portrayal of HERO, then WE need to show that we are courageous and we will do what it takes for our patients, as we do every day of our career. Let’s talk about who we are healing; whose hand we are holding; who’s family member we are calling for updates; the laughter we are able to provide; and of course our medical knowledge and respect that we have earned! As HEROES, we should be taking the fear from others, not causing it.

Stay home, protect yourself and those around you. Human’s are known to be selfish, let’s change that right now! Let’s post and tell the good outcomes of this virus or any illness; let’s educate the public using our knowledge and scientific studies; Let’s stop spreading FEAR!

My HERO(S) include my family for what they endure daily with me having this illness/virus and having to return to work helping others with this illness and others. They did not sign up for this, I did! But, because they love me, they support me and I love them for this. Thank you for being my HERO’s!

Who is your HERO?



Tina Butt, Health and Wellness Coach and Healthcare Advocate

Owner, Qualified Wellness Solutions, LLC https://healthandwellnessblogwithtina.com/contact/

Oh No, My Roots are Showing!

Well, most of us have been in our homes as advised for 8 days in Ohio. I am just starting to hear my friends and family as well as co-workers getting nervous about their appearance. Without our Beauticians, Barbers, Massage therapists, Nail Technicicans and Tanning salons what will we look like when the “In Home Order” is complete.

Facial hair, neck hair, even ear hair will get out of control!!

Our roots will show!!! Luckily you have to remain in your home so noone will see them;) unless you are one that needs to work! Then “everyone will see your roots” for what they are.

When you start to feel stress and tense, your neck muscles will take the brunt of your emotions. This will increase pain and headaches leading to more stress.

Your nails will chip, break and lack color without gel polish on them! How will you be able to look at them like this? How will you let anyone see you “real” nails?

No way!!!! You will have pale, pastey skin in March. How will you deal with this?

After hearing people with these worries, I started to pay more attention to ideas that people may be able to temporarily use from their own home. I have to admit, I am a very simple person. I do my own nails, I am used to being pale but I do use a self tanner every Spring(which I bought in prep for my vacation that got cancelled), my hair was cut and colored just prior to the “stay at home order”. I worry more about going to work daily than I do my appearance; I worry more about the wellness of my family than my appearance; I look at it like this, we will all need a makeover when this is over- personal and professional. This “in home order” will test us all. But, for those of you that are concerned with how you will appear when you are home or out in the work-force, I found some tips! Maybe I should be more concerned??

U-tube! I saw videos of professional Beauticians giving advice and showing how and what products to use at home so you can keep your hair color and and texture under control. Most of these products you can buy on line or at a local store.

Partners can help cut, shave and trim neck hair! Be careful not to trim too much!! But then again, you will have to do it less often if you do right?

If you don’t own a “nose trimmer” buy one from Walmart or on-line. Then do it yourself!

U-tube also has videos with professionals explaining how you can bleach and /or trim facial hair and what prodicts are safe!

My Beautician offered a package that she put together with supplies specific for each client of hers. This is a great idea, it is something to hold people over. I bet I could even reach out to her for questions if I needed to.

Reach out to your Beautician or Barber. Ask them for advice and product guidance. They may be the best, but for temporary situations, they can lead you to beauty in a safe manner.

Self tanner! There are so many. I am a redhead and definitely pale!! I personally use an all natural lotion, Beauty By Earth. I apply it with a mitt. I order both of these from Amazon! You can do this yourself! clean, dry skin. Exfoliate first. apply lotion or coconut oil to ankles, heels, elbows and any other areas that are subject to staining. This particular lotion is only applied 1 time a week or approximately every 5-7 days.

As for nails. Gel nails are great and easy to do at home! I have used the same brand for years, Red Carpet. It can be bought on Amazon I buy mine at Ulta. The directions are simple and my nails last at least 2 weeks. They are soaked off with acetone. I bought the reusable polish remover clips from Amazon.

The other thought is , maybe it is time to relax and not put so much time and pressure into looking perfect all of the time. This would be a way to decrease some stress in our lives. Change up our routines. What is the worst that can happen?

Be proud of who we are and what we look like. We would be teaching our children to also be proud of themselves and what they look like; to be proud of who they are and who they can become. Our society puts a lot of effort into our appearance! What if we put this same amount of time, effort and money into helping others, into relaxation, into learning new behaviors, into listening, into slowing down, or into learning a hobby?

What would happen? How would you feel? If this thought stresses you, then you are the one that needs to relax your thoughts about what is important in life.

What are your thoughts?

If you are struggling to get through this Quarantine and you need guidance in nurturing yourself so you can nurture those around you, then contact me. https://healthandwellnessblogwithtina.com/contact/ I will help guide you toward a more positive way of thinking. We can work together to help you manage your mindset and figure out what is holding you back from feeling beautiful inside and out! Be safe, stay strong and always have a Fabulous day!



Tina Butt, Health and Wellness Coach and Healthcare Advocate

Owner of Qualified Wellness Solutions, LLC


Can’t Handle A Quarantine!?

Now is the time to listen to our bodies and minds. Stop what you are doing and reflect on what you are thinking about at this moment.

Are your thoughts negative or positive?

I can tell you, this weekend I had a bout of negative thoughts that clouded my view of what was really in front of me. I slept until 10:30 am!! If you know me, I never do this. What a complete waste of time. My first thought was, “great, how will I get everything done today?”. Then I remembered, we are on quarantine! All I had to do was clean, organize, entertain my 13 years old, and get some work finished! This angered me. I got crabby. My husband said, “What can I do so you are happy?” Because I am the positive one!!! He was talking me down from a mental break that I was headed into. SO what did I do???? I took a bath.

I sat in the tub and reflected. I did my 15 breathing exercises. the result was a clearer mind. My thoughts changed to: What a beautiful day. I made it through a very stressful week at work; I slept so long because I needed the sleep; I am well as is my family; I get to entertain my 13 year old; I get to be with my husband! This stuff is important because normally, I am so busy and side tracked that I lose sight of the normal, fun things in life. After about 15 breathing exercises, my mind settled down. My new thought for the day was……

What do I get to do with my daughter? She rarely gets to see me not on my phone. We can do fun things without interruption. Play games, practice volleyball, paint, draw, play cards, Just Dance on the Wii, go for a walk/Hike, use the swimspa, do our nails, koolaid dye her hair. This is just a small list that we came up with.

I needed to find the pathway to my higher self. I needed to find the inner thoughts that allowed me see the power of what looked like a terrible situation; to see the joy in life; to enjoy the love surrounding me; to share my wisdom with my daughter; realize this slowing down of my life can be exactly what is needed for my well-being; let there be clarity in this “terrible situation”.

Back to you; what are your thoughts and feelings right now? Is your energy field calm or under duress? The more open your mind is to your surroundings, the more centered you will become. You can control how you react or respond to what happens to you, but you cannot control other people or the life around you.

By becoming aware of your own energy field, you will then become more sensitive to others people’s energy fields. Your interaction with the people around you will improve, causing an increase in your intuition, empathy and the ability to understand others and what they are experiencing.

The end result is that you will be more accepting of others and their needs. We need more kindness in our lives at this time.

Society is going through a lot right now. Life balance is very important! We are unique and separate from each other and experience life differently than others. How we each handle life and what comes at us is very different. We need each other, but we definitely need ourselves to be strong and in control! It can be empowering to look for our inner solution to our outer difficulties.

Using attention and breath to work with the negative energy that comes our way will ensure a healthy and successful wellness journey! I encourage you to learn how to meditate, take breathing classes and get into Yoga so you can get that brain and body under control so you can take care of those around you. By you caring for yourself, everyone around you will benefit!!

Stay strong! We’ve got this. Tell me, are you willing to learn meditation, breathing or yoga? Are you willing to recognize that now is the time to make necessary changes in your life that you have been putting off doing for a long time? Contact m so we can work together to reach a healthy lifestyle together. It’s easier to do with someone holding you accountable, I know I need accountability!

Tina Butt, Owner Qualified Wellness Solutions, LLC

Health and Wellness Coach and Healthcare Advocate

Contact me to set up a 30 min complimentary discovery call https://healthandwellnessblogwithtina.com/contact/