Stress, Emotions and Dietary Sabotage
Jun29

Stress, Emotions and Dietary Sabotage

By Camille Gallinger, CN

Do you consistently find yourself frustrated and disgusted because your smooth, disciplined   and purpose-driven eating style was interrupted by a lack of control at a family gathering or social get-togethers? Do you find yourself lost in the comfort of the noise, festivities and the various flavors of the delicious food?  Maybe you reason that you will have just a bite of each food, even those that are personally offensive to your sensitive system, just to be polite, and hope that such a small amount would not cause the flare-ups and digestive distress you hate to endure.  Swollen fingers, joint pain, incessant bloating, brain fog, skin rashes and general fatigue are the price these foods usually exact when you eat one too many of them.  Worst of all is the guilt. It’s the guilt you feel when you’re experiencing all the pain, the itching, the gastric upset and the malaise. You might even feel that there is little hope of staying on course until you’re well again because you have faltered in this way before. 

Maybe you think you simply have no will power or that the cravings may be the problem.  I would encourage you not to think this way but to rather consider the possibility of unresolved issues as an underlying factor of dietary sabotage. Sometimes the triggers are obvious-

  5 Ways to Safeguard your Health during the Holidays
Dec16

5 Ways to Safeguard your Health during the Holidays

By Camille Gallinger, CN

The holidays! It’s the time of the year that many clients communicate frustration and fear of nutrition setbacks.  Understandably they see it as the time that their personal health goals may be challenged. For instance, the person who has worked diligently to avoid the gluten and dairy to which they are quite sensitive may not want to pass up the delicious looking cakes and pies their aunt prepared. Maybe they consider bringing their own GFDF dessert but perhaps live in a culture or atmosphere where it is considered incredibly rude to bring your own food. The most endearing challenge is this one: Seeing everyone laughing, singing, and bonding together over food and drinks draws them to want to be included on the tender moments.  They may reason “this one drink or one slice won’t hurt” or “I deserve this” or “I don’t want to feel left out”. We get it.  The heart of the healthcare practitioner is to support you and your goal to recover your vitality while understanding and being prepared for the times when “life happens.”  Celebrations are great and necessary but at the same time, our cry is “Whatever you do, don’t hit rock bottom while celebrating.  Don’t go too far.”  It is hard to see and hear when a client comes back and says something similar to “My stomach is killing me! Why did I eat all that cheese?” or “I knew I shouldn’t have drank so much but I felt pressured to”. (Which, in reality, no one was pressuring them to, it was simply an unhealthy thought pattern that defaulted to the idea of “what will everyone think of me if I don’t participate”)
Here are some considerations on using supplements and strategies that will help you avoid sabotaging your self-care this season:

Office Potlucks (& those doughnuts): 7 Ideas to Safeguard your Nutrition Goals
Nov09

Office Potlucks (& those doughnuts): 7 Ideas to Safeguard your Nutrition Goals

By Camille Gallinger, CN

One of the obstacles to maintaining energy (& steadily burning fat) of which clients commonly complain is the office potluck.  They don’t really blame their workplace or their colleagues; they just say that it is very difficult to avoid all the yummy-looking food, the fun and the camaraderie that make an office potluck. When looking at all that inviting food, it’s hard not to reason “this one time won’t hurt” or “I don’t want to be rude”. It’s absolutely understandable but every single time they return regretting the indulgence and complaining that they still have not lost any inches.  Consistently hearing the complaints and seeing the regret prompted me to consider helpful ways to reduce or alternate potluck choices that aren’t compatible with the client’s goals and yet still have fun and energy to brag about.  

Are the Relationships in Your Life Energizing You or Exhausting You? : How Friendships and Associations Can Make a Difference in your Health
Oct24

Are the Relationships in Your Life Energizing You or Exhausting You? : How Friendships and Associations Can Make a Difference in your Health

By Camille Gallinger, CN

A friend of mine who is an incredible and respected doctor in California reminded me this week that it is still a recurring statistic that 95% of all illness is stress-based.  Since most of the people I work with in my consultancy practice are dealing with the effects of chronic stress and the resulting adrenal fatigue and exhaustion (as I once did), I have a heart to instruct and encourage people to healthfully reconsider areas in their lives that may be steadily contributing to energy-depleting stress.   One of these areas is relationships.

Are you surrounding yourself with relationships of people who fill you up or who slowly deplete you with each jab they take? Maybe it’s a combination of both, but depending on your current health and energy, it may be wise to consider making some adjustments if year after year you are not experiencing the vitality you want.  

Take some time and really think about the proximity of the personal connections that influence and profoundly affect your energy levels. At a recent seminar, I had the opportunity to share, from my experiences and observations, negative effects that three types of people can have on our vitality. I also talked about 2 types of people that cause our vitality to soar, either immediately or in the long run. I want to share it here because if you are reading this blog, you probably do a lot to take care of your health in order to regain your vitality so it’s worth taking a holistic viewpoint to protect your vitality.

Briefly, they are:

Habits that Sabotage and Undermine Nutrition Plans
Oct07

Habits that Sabotage and Undermine Nutrition Plans

By Camille Gallinger, CN

“The best laid plans of mice and men often go awry.”

This implication of this saying is that no matter how carefully a project is planned, something may still go wrong with it.  I was thinking of this last week when a client said “Help. My supplements aren’t working anymore!”

She was complaining of anxiety-related chest pains, fatigue, and non-stop cravings for comfort food that did not line up with the eating style she had been faithfully following.  She had crashed and couldn’t understand why.  But one thing she felt sure about… the supplements didn’t work for her anymore.     I asked her to tell me more about what had been happening in their lives the last few weeks, even the last couple of months, especially regarding the way she handled stress.  I heard statements such as:

 

Mindsets that Hinder Health and Well-being
Sep28

Mindsets that Hinder Health and Well-being

By Camille Gallinger, CN

It is refreshing to see more health care experts, writers and speakers emphasize the importance of the mind’s response to stress just as much as they are emphasizing a body’s response to food. Today, it’s not uncommon to hear the topic of stress reduction and mental attitudes being emphasized just as much as healthyfood choices when it comes to promoting health and well-being.  Acute or prolonged stress can not only negatively impact health; it can be injurious to mental clarity, mood and overall quality of life.   A habit of unhealthy stress responses over time can create mindsets that slowly counteract the benefits of good nutrition. An unhealthy mindset is particularly dangerous because you may not necessarily realize that you have it. Unbeknownst to you, that negative mindset may be undermining most of your health routines, lowering your immune system, compromising your digestion and damaging your nervous system.  Below are a few examples of unhealthy mindsets that may significantly decrease energy and momentum and subsequently slow the progression of health and well-being:

                    How Emotional and Mental Stress Can Affect your Health                                      …Even when your Nutrition is on Target
Jul16

How Emotional and Mental Stress Can Affect your Health …Even when your Nutrition is on Target

By Camille Gallinger, CN

I recently listened to a speaker passionately communicate the reality of how all the nutritional work we do for ourselves can be unraveled  by persistent emotional stress and mental pressure.  I continue to be grateful that more Health Professionals are acknowledging and addressing the integrative components of health, well-being and vitality.  Nutrition alone is hardly ever the answer.   As a matter of fact, when physical symptoms show up suddenly, it’s worthy to ask what foundational causes may have contributed to your general sense of poor health or state of dis-ease; especially if you have undergone long-term stress or an unhealthy mindset.

Fatigue and pain continue to be the top complaints that send patients to their physicians.   In addition to metabolic testing assessing of cells, blood, urine, gut health, etc., I hope that one day it will be required  to ask the following questions, or something similar, on intake forms:

Are You Toxic?
Jun28

Are You Toxic?

Reducing Common Toxins that Drain Your Vitality PART 2

Because I received much positive feedback from so many of you on reducing common toxins, I've decided to include  a Part 2 summarizing four more sources that can subtly reduce vitality.  This  resonates with me personally because I know that exposure to toxins was one of the factors that caused me to become increasingly tired when I was struggling as a teen and in my early twenties with asthma and a low immune system.  “Cleaning up my act” made a big difference in my ability to breathe, in my energy levels and my mental focus. Here is another set of toxicants* to address: 

 Are You Toxic? Reducing Common Toxins that Drain Your Vitality
Jun10

Are You Toxic? Reducing Common Toxins that Drain Your Vitality

By Camille Gallinger, CN

Two wise lifestyle strategies for self-care that you can apply immediately include reducing exposure to common toxins and  detoxifying your body periodically and consistently.  When you consider the the barrage of chemicals we are exposed to on an almost daily basis, it makes sense.  What are some of these chemicals and where are they found? I will list a few here but for more extensive information you need to know about toxins in order to take care of yourself, please go to the Environmental Working Group's website at www.ewg.org.  Familiarize yourself with this site and make it a habit to check the safety ratings of your personal and household items on this site. Here we go:

 

Support, Secret Saboteurs and your Health Goals
May23

Support, Secret Saboteurs and your Health Goals

By Camille Gallinger, CN

There is value in working “in community” to reach your vitality goals ( vitality is defined as “health and stellar momentum”.) It is much easier to make the changes when you have help, mentorship or encouragement than it is when you are isolated and trying to do it on your own.  Are you working to lose weight?  Isn’t it easier to make the necessary changes when your family and friends support you rather than tempt you?  Are you working to re-arrange your life so that you can better adapt to and reduce stress for your health’s sake?  Do you have someone who can empathetically or skillfully support  you in this lifestyle change?  Are you aware of your saboteurs?  Just like critics, they  do exist.

Let me give you an example and a strategy for handling them.

I remember the first year when my main focus turned to giving myself “time” set apart to recreate and rest from  working with clients in order to avoid possible overwhelm and burnout.  It was at that time that I learned about the stress of secret saboteurs.  I communicated and re-communicated with my colleagues and clients that I would no longer be answering client work emails on the weekends since I had dedicated so much time to it on Monday – Friday.  I realized that I needed the time to “re-fill and regenerate” rather than constantly “pour out” and risk “coming to the end of my rope”.  It was a wise move and to this day I encourage others to take “Me time” or “family-only time”. 

Help for the Professional Helpers:
Apr18

Help for the Professional Helpers:

4 Ways to be Intentional About YOUR Self-Care

As a problem-solver of health & wellness issues and/or a family nurturer, it is easy to get caught up in over-giving and neglect your own self-care.  Consider starting with these 4 suggestions to establish the wise habit of self-care: 

The WHOLE HEALTH Picture
Apr18

The WHOLE HEALTH Picture

By Camille Gallinger, CN

This week I had the opportunity to share with a dear friend my reasons for emphasizing lifestyle strategies and mindset in addition to nutrition (health-promoting foods, beverages and supplementation) for health and vitality. She is very health-conscious and takes great strides to eat healthfully, keep a largely chemical-free home and cook and store foods in safe pots, pans and containers. 

Because of all this conscientiousness, she was highly frustrated that a member of her family still had high blood pressure.  I shared with her that since I believed there is more to us than just a physical body (3 parts- spirit, soul and body), I believe that it is crucial to account for emotional/mental stress and pressure that may affect physical health even after all that she had “done it all right nutritionally”.

Living with Hashimoto’s Thyroiditis Disease submitted by Doris L. Foy
Mar23

Living with Hashimoto’s Thyroiditis Disease submitted by Doris L. Foy

Attention Everyone, Today's post is a heart-felt guest post from Camille Gallinger's older sister, Doris, who recovered her vitality in the midst of Hashimoto's disease.

I had no idea what this meant when I was first diagnosed.  I was first told that I had hypothyroidism and through a biopsy I was then diagnosed with Hashimoto's Thyroiditis.

My Specialist didn’t go into detail about what it meant to have this disease.  I was just told to stay on the medication to keep it in check.  I was really in a state of panic and had so many questions.  I immediately called my little Sister and bombarded her with questions...oh I need to mention she is a Nutritionist and in my book one of the best; she calmed me down by telling me I can live with this, maybe even beat it, if I take care of myself.

The disease has many symptoms, including attacks on the immune system; the thyroid becomes inflamed and unable to produce hormones normally, sometimes causing the development of hypothyroidism due to a large number of white blood cells that collect within the thyroid gland.

There are many symptoms: fatigue, weight gain, cold sensitivity, constipation, dry skin, inflammation, joint pain, hair loss, sleeplessness, depression, and hormonal imbalance.  As you can see it is not easy to deal with all of the above.

There is great news though...I have found that you can overcome and ease the symptoms and live a blessed life filled with Vitality, a peaceful Spirit and a Zest for life.

Insist on Living and Working from Energy rather than from Exhaustion: The importance of doing what’s good for the soul
Mar11

Insist on Living and Working from Energy rather than from Exhaustion: The importance of doing what’s good for the soul

It is quite possible to feel low and drained even though your body is healthy. While you may exercise, eat healthfully and use high quality supplements, your energy and vitality may still be depleted if you do not set up safeguards for protecting your so

  • Practice eliminating toxic thinking and rather focus on good thoughts by reframing how you view what happens to you.  Change paradigms, shift mindsets and/or listen to those who are wiser than you in order to change toxic or negative thinking habits that can change your brain chemistry for the worst.  Two people who have done a lot of work on how thoughts affect your brain and your health are Dr. Carolyn Leaf () and Dr. Daniel Amen (http://www.tedxorangecoast.com/videopick/daniel-amen-change-your-brain-change-your-life/ ).
  • Determine, among your friends and family, who is safe and truly cares about your life being healthy and whole.  Spend time, when necessary, sharing your struggles with them.  Inevitably you will feel energized rather than drained after you leave their presence because true friends will either encourage you or love you enough to sharing difficult but life-enhancing truths that refresh your mind and life.  Drastically limit your time around those who consistently take swipes at your soul with cutting words or insensitive remarks. They will cost you needed mental and emotional energy.
How to Save Your Energy When Stress Hits
Feb24

How to Save Your Energy When Stress Hits

You have a calling, a mission, and a purpose.  You have goals to achieve and obstacles to overcome. You have problems to solve and an impact to make. But right now, you may be in an incredibly frustrating season or a horrendous ordeal.  How much more difficult is it to complete your goals or make your impact when your mind is strong but your body is weak and nearly worn out? Ideally, we want you to have the physical energy to match all the creative energy that is housed within our soul.   This week I am suggesting 4 physical tips for protecting your energy and regaining strength when stress-induced fatigue starts showing up in your body.

#1 – Eat foods that are rich in probiotics (the beneficial bacteria that improves digestion and optimizes your immune system) such as kefir, yogurt, miso soup and/or kimchi. When you are under a lot of stress, digestion and absorption usually will not be optimal and you may tend to notice more gas, bloating, indigestion and a frequent tendency to catch colds.  If this is happening, you are not absorbing the energy-producing nutrients you need and fatigue will set in.  Having an unhealthy gut with too little good bacteria can even increase your tendency to gain weight and feel depressed.    

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