Overcoming Wellness Burnout

Overcoming Wellness Burnout

Over the last several years working in the realm of holistic health I've come to see a phenomenon I like to call "Wellness Burnout." ⁠

It can feel SO empowering when we realize we have the power to use nutrition and lifestyle shifts to improve how we feel. We might start out by experimenting with diet, then start taking new supplements, then incorporating dry brushing, taking saunas, meditating, doing yoga, oil pulling, tongue scraping, trampolining, acupuncture, breathwork, fasting, cleansing, blue light blocking, grounding, seed cycling, and ALL the things!⁠

I speak with clients at this place of burnout who say, "Christina, I'm literally doing everything right and I'm STILL not feeling better. What gives?"⁠

At the end of the day, we all just want to feel BETTER. And most of us are willing to do whatever it takes! If you get to the place where your wellness routines have begun to feel like a chore, you're feeling stressed and overwhelmed, and you're trying to get through tasks so you can mentally check off a box that you "did it" but are feeling stressed the whole time, you might experiencing some Wellness Burnout.⁠

While we can certainly use many of these amazing health-supportive practices, we don't have to do ALL of the things ALL the time. ⁠

In fact, we aren't meant to. Taking the time to tune into the practices that feel good and supportive to you specifically at this moment in time, and working to bring more depth and presence to those (rather than adding on more interventions) allows us to reap the benefits more fully and take some pressure off of ourselves to do it all.⁠

If you are experiencing some Wellness Burnout, what are you noticing? Are there 1-3 practices that are the most beneficial to you right now? Is there any room to release others? Let me know your thoughts in the comments!⁠

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In this episode, I talk about wellness burnout which I define as a state of increased stress and overwhelm that comes from the constant pursuit of health and wellness practices. We have good intentions, and then we start to feel like we need to do all of the things all of the time.

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If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life. 

If you suffer from:

• Fatigue and energy crashes

• Brain fog

• Poor digestion

• Painful periods and PMS

• Symptoms of autoimmunity

• Stress and overwhelm 

...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail. 

In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.

I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.

My Work From Home Tips To Support Energy

My Work From Home Tips to Support Energy

In a group coaching call last week a woman asked me about my tips for working from home as she, like many of us, has found herself working at home trying to manage everything that comes with these brand new routines! The transition from working as a RN, running all over the hospital and barely sitting down all day was a big one for me. I have a few tips about working from home that have really helped me to support energy and increase productivity and I’d love to share them with you today!

Tune into the Audio for the full training or read the main points below

1. Create a morning routine to start your day and decide how you want to feel before the day gets going. This is really important to “bookend” your day and allow time and space to consciously create your day rather than feeling really reactive to it right when you wake up in the morning. 

2. Get conscious of your “transitions” in your day. I liken this to “closing out the apps” on our phone. When we have tons of apps open they are burning up energy in the background even though we aren’t using them. In between each part of your day (ex: from breakfast to a meeting to school to a phone call) take an opportunity to put in a mini transition and “close out the app” in your head in order to have more energy and be fully present with the next task at hand. This step is a GAME CHANGER and many of my clients experience a lot more energy at the end of the day with this simple tool.

Things to help transition can be:

• Mentally “closing out the app” in your head

• Washing your hands and shaking the water off while intentionally letting go of your last task

• Breathing some essential oils (I love peppermint!) 

• Belly breathing

• Stretching or touching your toes

• Walking around the block

• Doing a big, deep sigh and letting go of any tension 

3. Have a conscious transition routine from your workday into your evening. When working from home, work can easily bleed into the rest of our lives. By having a conscious transition from work into the rest of your evening, you signal that you are done and allow your body to rest, let go and be present for your evening.

Use any of the tools above or:

• Take a shower

• Change clothes

• Say a small prayer or set an intention to be done with work and move on

• Put your computer, phone or work devices away and tidy your space

• Light a candle 

• Have a cup of tea

• Put your legs up the wall or stretch (or lay flat on the ground) 

• Go for a walk 

• Stand outside and breathe

• Do a guided meditation

I hope these work from home tips help you as much as they’ve helped me! Let me know in the comments what some of your ideas are for your “transition” routines, I’d love to amass a big toolkit of ideas!

PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)

Click here to listen in iTunes

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Today I'll talk about how I support my energy and productivity while working from home. To me, this is a very timely topic as most of us have shifted to a work-from-home setup over the past few months.

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If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life. 

If you suffer from:

• Fatigue and energy crashes

• Brain fog

• Poor digestion

• Painful periods and PMS

• Symptoms of autoimmunity

• Stress and overwhelm 

...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail. 

In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.

I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.

My Daily Healthcare Routines

My Daily Healthcare Routines

I share a lot about my experience with chronic illness here in my videos, blog posts, podcasts, and social media, but it’s been some time since I’ve shared what I do for my health on a daily basis! I made a rule that I don’t recommend something to a client unless I’ve tried it myself (except for maybe specific supplements that I don’t personally need) and honestly over the years I really do feel like I’ve tried it all! I’m going to take you through a day and share my favorite healthcare routines that have stuck with me over the years. Watch the video below or read on for the highlights! 

I’ve spoken about the importance of a Morning Routine a few times, but for me, it’s one of the best ways to set myself up for a successful and healthy day. There are many different ways to start the morning and my routine changes often, but here are the steps I’ve been taking lately:

• Wake up 1 hour before clients

• Journaling and asking myself the 3 Questions to Tune In

• Doing a 10-20 minute guided meditation from Insight Timer

• Putting a few drops of peppermint oil on my palms and taking 3 deep breaths to engage my senses and get an energizing boost!

• Some mornings I also walk out in my front yard barefoot (in any weather condition) to get grounded and connect to the natural world around me

Drink apple cider vinegar and water (1 tablespoon diluted in ¼ glass water) to stimulate digestion. I’ve dealt with low stomach acid and sluggish digestion for years and right now this ACV mixture works a treat! I do this before most meals.

Take my supplements. Supplements are very individual and I’ve taken many different ones over the years for my individual needs at the time. The ones I’m currently taking are based on recommendations from my healthcare practitioner. 

• Aller-C (mix of Vitamin C, Bromelain and Quercetin)

• NAC

• Vitamin D

• B Complex

• Milk thistle

I make my Matcha Latte Recipe to give myself a gentle energy boost along with some protein and fat to keep my blood sugar balanced. 

I get ready for client sessions by dropping into short meditations to get grounded and feel into what’s needed that day. 

Digestive support before meals and snacks:

• 5 deep belly breaths to get myself into the “rest and digest” state 

• Slowing down and giving gratitude for food

• Chewing my food and being present 

• Walk or do some resting postures

• I take herb blends from my TCM practitioner 

Digestive support for dinner:

• Implement my digestion routines above

• Get in some fermented foods (1-2 tablespoons) and some good fiber from veggies to ensure I’m feeding myself and my microbiome what it needs! 

I implement a Transition Routine to move from work into my evening which lately has been:

• Walk around the block

• Taking a shower

• Putting my legs up the wall 

Some nights I use a Castor oil pack to support my liver! Castor oil, when used topically, is thought to aid in elimination and help the cells in the liver in the process of detoxification. It also helps stimulate the flow of lymph. To create a Castor oil pack I: 

• Massage Castor oil on the liver region which is located beneath the right rib cage

• Place a washcloth over it

• Place a heating pack or hot water bottle over that and allow it to sink in for 30 minutes 

A big part of supporting my health is supporting and protecting my energy. I know the activities that take my energy (social media, multitasking, big social events, etc.) so I’m sure to add activities in my day that give me energy so I can fill up and avoid getting depleted at the end of the day. Things that help give me energy:

• Putting limits on social media time in the evening (phone away by 8pm) 

• Reading fiction or listening to music 

I occasionally take magnesium before bed which is great for relaxing the body and supporting sleep. And that takes me to the end of my day! 

This is my current routine which is really a snapshot in time and changes frequently. If we are paying attention to our bodies and their needs, our routines are going to change and that’s great! You can see how sometimes health involves food and supplements, but for me, the biggest piece is how I structure my day and support my energy to avoid fatigue and burnout. 

What are some of your favorite daily healthcare practices? 

PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)

Click here to listen in iTunes

Click here to listen in Stitcher

In today's episode, I share with you the things that I do on a daily basis to keep myself healthy - physically, mentally, and emotionally. It's been a while since I shared what I do for my health on a daily basis!

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If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life. 

If you suffer from:

• Fatigue and energy crashes

• Brain fog

• Poor digestion

• Painful periods and PMS

• Symptoms of autoimmunity

• Stress and overwhelm 

...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail. 

In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.

I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.

Gluten-Free Seed Bread [Recipe]

I’ve been eating a gluten-free diet for a few years now and it’s honestly become so routine to me now that I hardly notice or remember what it was like to have gluten in my diet. It wasn’t always this way though, and I experimented many times over the years with taking gluten out, bringing it back in, thinking it made a huge difference, not being convinced that it really did anything etc. It’s been about a 15 year journey with chronic illness and autoimmunity for me and I’ve learned A LOT about my body and what works for it in the process as I’m sure anyone reading can relate to!

Changing our diets or any habit in our lives can feel challenging at first. This is normal! When coaching clients through dietary shifts, one of the first pieces is trying to find substitutes or “upgrades” for things you know and love already. This seed bread (based on the Adventure Bread recipe from David Lebovitz) is an amazing substitute for a regular piece of toast and great to top with avocado, turkey slices, honestly….anything you want!

The nuts and seeds provide great vitamins and nutrients combined with fiber to support a healthy digestive system so it’s a real upgrade from a piece of bread high in refined carbohydrates. It’s all held together without flour with the magic of psyllium seed husks! Psyllium seed husks contain both soluble and insoluble fiber. The soluble fiber dissolves in water and soothes the digestive tract with its mucilaginous properties, while the insoluble fiber acts like a broom to sweep the the colon. 

My family loves this bread and I make a loaf every 1-2 weeks to have on hand! I really hope you enjoy it!

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Gluten free seed bread

Dry Ingredients

• 2 1/4 cups rolled oats*

• 1 cup sunflower seeds, hulled (optional to toast)

• 1/2 cup pumpkin seeds, hulled (optional to toast)

• 3/4 cup walnuts, coarsely chopped (optional to toast)

• 3/4 cup flax seeds

• 1/3 cup psyllium seed husks

• 3 tablespoons chia seeds

• 2 teaspoons fine sea salt

Wet Ingredients

• 2 tablespoons maple syrup or honey

• 1/4 cup olive oil

• 2 1/2 cups water

*I have made a version of this bread without the oats before and it’s a lot more dense but really delicious! You may have to adjust the amount of liquid you use for the “dough” if omitting the oats.

Directions

1. It’s optional to toast the sunflower seeds, pumpkin seeds and walnuts to add more flavor to your bread. To do this preheat your oven to 350ºF (180ºC.) Spread the sunflower and pumpkin seeds and walnuts on a baking sheet and toast until they start to brown (about 10-15 minutes).

2. Mix together all of the dry ingredients into a large bowl.

3. Stir in the maple syrup or honey, olive oil and water. (I have made loaves before without syrup or honey and they turned out great as well!)

4. Use your hands to work the “dough” you’ve created to make sure everything is combined.

5. Line a loaf pan with baking paper. Spoon your dough into the loaf pan and smooth out the top.

6. Place this in the fridge to chill for at least 2 hours or overnight.

7. Remove the bread from the refrigerator and let it come to room temperature. Put a rack in the middle of the oven and preheat to 400ºF (200ºC.) Bake the bread for 1 hour. Take it out and let cool on a cooling rack for at least 2 hours. It will be temping to cut into it but allowing it to fully cool and settle before cutting into it makes it a lot better and more formed!

8. Slice and toast bread. Top it with grass-fed butter, avocado, turkey meat, hummus, honestly, you NAME it!

Enjoy and leave me a comment about how you liked it!

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If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life. 

If you suffer from:

• Fatigue and energy crashes

• Brain fog

• Poor digestion

• Painful periods and PMS

• Symptoms of autoimmunity

• Stress and overwhelm 

...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail. 

In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.

I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.