Self Love

I have fallen madly, passionately, head-over-heels in love with …


I think we have a tendency to brush off the idea, “yeah, I love myself.  Anyway, now back to the important things I was doing…”

But if you think about what it means to be in love and how you want to be loved, it can take on a whole new dimension.  


In a relationship, we want to be told we’re beautiful, and have the person really, truly mean it (not like, “you’d be more beautiful IF…”).  We want to have our needs met on demand:  whether that’s a need for a jacket when it’s cold outside or a glass of water when we’re thirsty.  We want our ideas listened to and thought about in a considerate way.  We want to not be rushed – ever.

Why can’t we do this for ourselves?  If we’re not doing that, why not?

I think at some level, we all love ourselves.  I never thought to myself, “I don’t like / love myself.”  But a good relationship – or even better than that – a great relationship celebrates that love, or you could call it a romance even to a higher degree.

When you’re in a long-term relationship with someone (like yourself), you tend to start taking the love for granted.  “Of course I love myself, why wouldn’t I?”  But I like the idea of rekindling the self-love / romance for yourself.


That’s “criticism.”

Being self-critical is the antagonist of self-love.  

No-one wants to be in a relationship with someone who is always criticizing them.  It’s not healthy.

Think of it like this:  sure, you’ve made mistakes in the past, but instead of criticising, how about acknowledging where you’ve let yourself down in the past and moving on.  

Resolving to do better for yourself in the future.  

That’s what a good partner / lover would do, right?



It’s futile to compare yourself to anyone else because we’re all at different stages of our journey.  You can’t compare yourself when you’re at the starting gate to someone who has been doing it – learning and struggling – for many more years than you.  

Self-love is not the same as being arrogant.  (OMG – when I proofread this, I almost forgot to type the “not” in the last sentence.  That would have made for a very confusing article!)  Arrogance is not a form of love, but the belief that you’re better than someone else.  It’s a type of comparison.  When you truly love yourself, you can respect others’ journey to their own form of self-love.  

Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone

How to Get Fit

Exercise doesn’t have to be punishment.  In fact, your results will infinitely improve if you enjoy the process, not torture yourself.

Exercise as a form of punishing yourself to fitness will never work in the long run because

#1 you will hate it and eventually quit

#2 stress hormones cause weight gain

So find something you love to do and do it.  Don’t worry about calories burned.  Don’t worry about what your favorite celebrities are doing to stay fit.  Don’t worry about what your friends will think.

Just move your body.

Enjoy the movement:  the sensations that you get from your body as you move.  

A lot of times the “exercise” doesn’t sound like real exercise.  Like archery or skiing.  It’s more like a hobby.  

In France and New York City, people walk everywhere so they don’t necessarily have to make a concerted effort to “work out,” because their life is a series of movements.  

Some of the fittest people I know are training for a special event:  a dance competition, a cycling race or triathlon, or a baseball/football/tennis game.  In these cases, I don’t think the person struggles to make it to the gym because the bigger goal is in mind:  the performance and, well, winning.  Because winning is fun – for some.  And performing is fun for some people too.  

So, what’s fun for you?  What inspires your body to move more?  

Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone

Beef: friend or foe?


Red meat is perhaps the most misunderstood food out there.

Red meat increases your cholesterol.”  “Red meat makes you gain weight.”  “Red meat is bad for your digestion.”  “I’m eating so bad this week. (ME: ‘what are you eating?’) Red meat.”  

Here’s the true facts about beef (and buffalo and lamb):

Quality Matters

Not all red meat is made the same.  Conventional feeding organizations (CFO), where most of the meat in the US is from, (98.5% of it to be exact) unfortunately, is not the same as the grass-fed beef from your local farmer’s market.  CFO cows are usually fed corn and soy, which makes the animal fatter, and, therefore, more toxic.  The vitamin content in the meat is less than it is from healthy cows.  Cows in nature, AKA healthy cows, eat grass.  The beef has more omega 3s and typically doesn’t have added chemicals like hormones and antibiotics that many CFOs use on their animals.

Find What Works For Your Body Type

Rather than blindly agreeing to the latest food documentary, book, or even what I say, try it yourself.  If you’re tired, anemic, or have “O” blood type, try incorporating a small amount of good quality red meat into your diet one or two times a week.  Pay attention to how you feel afterward.  

Some people do have food allergies, which may include beef.  If you feel terrible after eating it, you should seek the help of a clinical nutritionist who can direct you to other options for optimizing your diet, and possibly use NAET or food enzymes to improve your body’s reactions to food.  

If you feel energized after eating red meat, aim to eat beef, lamb, or buffalo 2 – 3 times a week.  3 – 6 ounces is plenty for one serving size, depending on your body-type and activity level.

MYTH:  Red Meat Is Not Digested Well

So will all the red meat pile up in your intestines a la John Wayne and Elvis Presley?  No; these are internet lies.    

In fact, if you have signs of “blood deficiency” (Chinese medicine talk for low B-12 or iron, which doesn’t always show up in blood testing), red meat will actually help your digestion!

Signs of blood deficiency include pale nail beds, pale tongue, or pale lips.  Women after childbirth are almost always blood deficient.  This is what leads to postpartum depression.  When your Liver becomes blood deficient, you are unhappy and tired.  You get dizzy easily and may develop eye weakness.  When your intestines are blood deficient, well, let’s just say it’s like trying to move a boat down a river that has no water.  

Red meat digests perfectly fine, but do aim to pair it with twice as many vegetables as meat:  leafy greens, cruciferous veggies, and a small portion of root vegetables with your red meat make a nice meal.

Contrary to what the vegan documentarists want you to believe, humans have evolved eating just that:  red meat and lots of animal dietary fats!  Our hearts work quite well eating this type of diet.

The Cholesterol / Fat Myth

You may ask, “Ok, then why did my cholesterol – LDL or triglycerides – go down when I stopped eating red meat?”

Yes, but what else did you stop eating then?  I’m willing to bet you also took out refined grains and sugars from your diet at the same time.  Most people do this when they “clean up their diet.”  

Dietary fats, like those found in red meat, do not make you fat!  They do not “give you cholesterol.”  Usually, weight gain is, similar to high cholesterol, from too many carbohydrates in the diet.  

Small portions of good quality meat ideal.  

Reducing the amount of sugars, natural and refined, and carbohydrates, in particular white processed grains, is something we should all aim for in our eating habits.  That, combined with a balance of healthy proteins that work for your body is a good foundation for health.  

Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone

If You Have Social Anxiety, Read This

The things that we see in other people that make us nervous …

or angry …  or hopeful … or jealous …

are things that we are and that we do too.

You’re unique, but yet, you’re not.  We all experience very similar things at different times.

*Someone is driving bad.  So do you (at times, come on, admit it).

*Someone you see looks great, but they seem a little too cocky about it.  A little stuck up.  There’s a part of you that can look down on others too.

*Some people accomplish a lot, they’re heroes.  Selfless and giving.  You have the same capacity for helping others too.

*Someone is spacing out and not listening to you.  You do that too at times.

*OMG, they’re so cute!  You are cute!

*Someone close to you notices all your faults and points them out to you.  I’m sure you do that to people you’re close to as well.

*Someone is looking a little rough; a little unkempt.  How did you look when you just woke up this morning?*You notice someone who looks just perfect:  perfect body, perfect hair, perfect clothes.  You have looked that good to someone before too.

*The homeless man on the corner.  We’ve all lost jobs before or made bad decisions.  We all have ups and downs.

*You notice someone’s hair loss or wrinkles; that’s going to be you some day.

*Someone is bigger (or smaller) than you.  Everyone is bigger or smaller than someone else.

*Someone’s being loud when you’re trying to relax or concentrate.  Sometimes you’re loud too.

*If you’re crushingly depressed, someone else has been there too.  Make no mistake about it.

We are all a part of the same fabric.

We need each other – the good, the bad, and the ugly parts of all of us.  This is how we learn and grow.

Instead of judging, re-train your mental standpoint to just observing other people.  Appreciate who they are and what they do.  We have something to learn from everybody, even from the people we say we hate.

Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone

Dear Vegans,

Vegan diets have become more popular in the last couple years.  Don’t get me wrong:  a vegan meal can be very healthy.  Vegetables are necessary and so good for you; they’re the best! 

But for some nutrients – zinc, B12, protein, D, omega 3s, and iron – the best source for these are animal proteins. 

Sure, you can take a vitamin for those missing nutrients, but the quality of most vitamins are quite terrible.  

Most vitamins are synthetic and made in a laboratory.  Centrum, a multivitamin many trust, is made by the drug company Pfizer.  Of course, how they make the vitamins are closely guarded industry secrets.  I’ve heard that synthetic B-vitamins are made from coal tar and other unsavory things.  If they were made from real food, they would list real food on the label.  

Enriched foods laden with synthetic B-vitmains, like some cereals, rice, and flours, are worse for you than a B-vitamin deficiency.   Dogs fed a diet of synthetic B-vitamins suffered neuromuscular degeneration and early death (Dr. Agnes Fay Morgan’s studies).  The problem with synthetic vitamins is that they’re too pure!  Meaning, our bodies are meant to digest and assimilate nutrients in their natural state.  The natural state of food – all real foods – is a mixture of several elements:  fats, vitamin compounds, and fiber, for example. 

Many long-standing vegans and vegetarians will argue that all those nutrients are found in plants.  But for our bodies we want the “best source” for those nutrients not just “any source.”  Some things are more bioavailable and easily absorbed in some forms than in others.  

Some commonly seen vitamin deficiencies in vegans (and to some extent vegetarians) are vitamin D; zinc; iron; DHA Omega 3 (so essential for brain health); and B12.  Clinically, I see signs of the B12 and iron deficiency prominently in vegans:  moodiness and fatigue.  Vegans are more likely to suffer from bone fractures and and bone loss than vegetarians or omnivores; there’s just not enough calcium in a plant-only-based diet.  Vitamin D can be optimized from the sun, but during the winter months it may become problematic.  Zinc and vitamin D deficiencies could result in immune system or endocrine problems.  

If we think about human evolution, and how humans grew in strength and basically took over the world, there are no traditional cultures that are vegan.  Vegan eating is a really new concept for the human body, and one that I don’t think will sustain the test of time.  

Think about this:  it takes protein to make a human body.  So, if you’re wishing to procreate in your future, you really are going to need some source of animal protein and fats to do so with ease.  Eating many vegetables does help with fertility – when combined with a balance of healthy fats and proteins.  

Many people say they feel better after switching to a vegan diet which I don’t doubt.  If your diet has included a lot of processed or poor-quality animal proteins like fast food or most restaurant food, you probably are better off with a vegan diet…until you’re not

Switching to vegan usually coincides with other changes:  cooking more at home with higher quality ingredients and more vegetables.  A vegan diet can be very healthy…for a while.  Eventually, depending on your level of activity or stress, you will want to add some quality animal proteins back in or you will start to show signs of depletion of zinc, protein, iron, vitamin D, omega 3s, and B12.    

That being said, it’s also very possible to eat a wide range of junk food and still be eating vegan.  Hey, Oreos and Fritos are vegan!  Yeah, doesn’t make it healthy.  

If you hate the taste of meat, you may have a zinc deficiency which is a sign that it’s exactly what you need.  A zinc deficiency could be from several things, but eating too much sugar is one of them.  Start taking a supplement and adding proteins in slowly.  

It’s also possible you have some leaky gut issue which can interfere with protein absorption.  That’s something you can work with a natural healthcare practitioner (like me!) to remedy.  

The ethical reasons for not eating meat I understand.  I believe that animals do deserve a good life and deserve respect.  I don’t think “modern farming,” with crowded feedlots and feeding animals medication to fatten them up is healthy.  A lot of ranching practices, especially in the US, are unethical and unhealthy for sure.  Cows are fed corn which makes them very sick.  Chickens and pigs do not fare much better.  They’re pent up, abused, given drugs, and then killed.  I do recommend avoiding conventional meat and instead opting for grass-fed beef, free-range and soy-free chicken and eggs, and raw milk and dairy.    

With some forethought, you can avoid conventional meats.  Most people live within a reasonable distance to ethical farmers who raise free-range chickens and grass-fed and grazed cows.  Or buffalo!  Or you can go fishing.  Or raise your own chickens.  There are options.  


Signs it’s time to add some quality animal proteins back in:

  • fatigue; just not enough energy to optimally function
  • weight loss or gain 
  • unexpected hormone changes (you need dietary fats to synthesize hormones)
  • moodiness (from iron and B-deficiency)

Some ideas, other than a big slab of meat, that will help you add some vital nutrients back in:

  • quality, food-based supplements
  • whey protein protein powder
  • free-range, soy-free eggs
  • bone broth to eat plain or to cook with


Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone


Pain in the Neck – GONE

I’ve had chronic neck pain for over 20 years.  Conventional doctors masked the pain with muscle relaxers and pain killers.  Chiropractors aggravated it with their treatments.  Just a few visits to Natural Health Center has it feeling better than it has in years.  Thanks so much!

Kevin M.

Stomach Soothed

I started coming to the Health Center for issues I was having with my stomach.  Even while making the initial appointment I felt like the person I was speaking with was empathetic about my situation.  I had gone to two medical doctors before trying NAET and acupuncture, but had not seen results.  After my treatments at the Health Center, my stomach feels better than it has in years and continues to get better every day with the help and support of the staff.  I am thankful for all they do for me and our community.

Kristina U.

Baby is Better

My son came here for treatment for eczema when he was 3 years old.  He is 4 now and completely cured of it.  My youngest son has the same issue at age 1, so we’re back!

Jane D.

Stress Less!

Stress!  Stress!  & More Stress!  Coming to this office gives me one hour to decompress and slow down.  I look forward to my visits.  They are the highlight of the day and week for me.  Positive energy. 🙂  This has given me another (or better) avenue to release tension and bad mojo.  Thank you.  The doctors really connect with you and truly care about your well-being.

Kerri T.

Shoulder Pain and More

I originally came in for a tweak in my shoulder which soon disappeared with regular treatments.  Since I’ve had the pleasure of treatments from Nicole and her outstanding staff, my inner calm and overall attitude toward the stresses of life have vastly improved.  I’ve come in crying, anxious, distressed, in pain and leave – every time – well-cared for and successfully treated.  I wholeheartedly believe that acupuncture can be so much more than a go-to for emergency pains.  I intend to incorporate it into my regular lifelong health regime.

Molly C.

Back is Stronger

My back has been feeling significantly better.  I no longer have the daily aches and pains that I had before.  My back feels stronger and my posture feels better.  Before acupuncture, I tried stretching to relieve my pain, but the results were unsatisfactory.  Stretching is great, but does nothing if it is not done in conjunction with acupuncture.


Chron’s Relief

I’ve been going to the NHC for acupuncture and NAET for my Chron’s disease.  To say that the treatments helped me would be an understatement.  I have been hospitalized multiple times for my condition and was in constant, severe pain before I decided to go to the NHC.  I can’t remember the last time I felt this good.  The staff are all friendly, care for their patients and are truly there to make you better.  I can’t say enough great things about these ladies.


Fibromyalgia Support

A few months ago at my wits end with extreme pain, I attended a Fibromyalgia support meeting and met Nicole Lentfer.  From that night on, I am a different person.  Like many others I tried all the conventional Western medicines with no relief.  After having a mini-trial of acupressure that night, I put 100% trust in Nicole and her staff and the Natural Health Center.  After starting the acupuncture and NAET treatments, I am much calmer, and I have less pain and more energy.

Becky Goad

Allergy-Free Family

My son and I had both food and environmental allergies.  We tried over the counter medications and different supplements over the past 2 years or so. We were both suffering with skin rashes, runny noses, and itchy eyes.  We started coming to the NHCA for treatment after a recommendation from a friend.  My son and I saw a big improvement of our symptoms.  We are happy to be allergy-free at the end of our treatments!

Sandra Ojong

Mental Relaxation

I started acupuncture for numerous reasons but primarily anxiety.  The process has helped me feel calmer, more relaxed, and less like I am living in a mental box.  It has helped me feel free.


Inhaler is Out

I came to acupuncture due to constant short breaths which made working out difficult.  I also had tension in my neck and shoulders that felt like I had been holding a shrug for 10+ years.  Now I’m more comfortable since my neck and shoulders have relaxed.  I can work out harder and for longer periods of time since I don’t need to use my inhaler anymore.


PTSD and Pain Managed

I found the NHCA after 10 years of pain and discomfort.  I was a mixed martial artist, high school football player, and infantryman in the Marine Corps.  I had put my body through entirely too much torture, and I was suffering for it.  When I left the Marine Corps in 2009, I had ankle, knee, hip, back, shoulder and neck pain.  I suffered from insomnia, restless legs syndrome, and post traumatic stress disorder.  I would take close to 20 painkillers a day, and I was still in pain.  I was hurting far from happy.  With acupuncture, I felt instant improvement and I’ve been coming to the office ever since.  I do acupuncture and NAET treatments and I have never felt better in my life.  I’m able to live again.  Thank you.


Fibro Improving

I have fibromyalgia and have had severe body pain for the past 5 years.  Every day, hands were numb, feet throbbed, sternum hurt, shoulders and hips were sore, calves and thighs hurt, arms were heavy.  Doctors really don’t know what to do for me since I didn’t want pharmaceuticals.  I can’t believe acupuncture has helped me so much.  I noticed it right away.  Things aren’t perfect yet, but they’re improving with each treatment.  I am so thankful.

Happy Patient!

Healing From the Inside Out

I came to the NHCA for food sensitivities, poor sleep, moodiness, and lack of energy.  Now I sleep better so I am more awake and in a much better mood during the day.  I was surprised by how well I felt after treatments and feeling my body heal from the inside out.  Unlike Western doctors, this office runs on time, all the time.  Nicole explains everything, answers all your questions and doesn’t talk down to you.


Less Medication

My chronic pain and fatigue are much better.  I’ve been able to come off some medications completely and reduce the dosage of others.  I had never tried acupuncture before but decided to try it.  Nicole and her staff are very informative and I was surprised that the needles don’t hurt.  The services are affordable, relaxing, and it works!


Sports Injury Healed

I was surprised how the treatment was able to heal my sports injury when regular doctors could not.  Sometimes a pill won’t cure everything!


Health Answers

Western medicine has left me with no answers to help me manage a long-standing condition of inflammation that comes and goes in various body parts and for various lengths of time.  I am not fond of taking pills and found the Natural health Center at a point when I was feeling tired, flamed and with no solutions in sight.  The herbal tonics, weekly visits, acupuncture and encouragement to lose weight eventually led to a healthier, happier, pain-free existence!  My energy is back; I do not hurt.  I repeat; I do not hurt.  Such a joy!

Cathy C.

Quality of Life Improved

I came in due to pain from fibromyalgia.  Constant pain from the neck down to my toes and could never sleep more than a couple of hours at a time.  I tried antidepressants, muscle relaxers, sleeping pills and several types of pain pills.  Nothing would work.  I used to sit, sleep and eat in a recliner.  After coming here, my quality of life is so much better.  I can actually plan outings and enjoy myself.  I don’t have as much pain and I can actually sleep at night in my bed!


From Anxious Exhaustion to Calm Energy

I started acupuncture treatments for extreme adrenal fatigue and body pains that I had for over 3 years.  I didn’t sleep and had panic attacks.  I had been to numerous doctors and they’d spend 5 minutes with me and prescribe something; I was on a lot of different medication.  I’ve had absolutely incredible results!  I was at my wits end trying to get help from doctors but no one could figure out what to do other than give me pills.  Nicole listens to what you have to say and then designs a plan to get you back to optimal health.  She completely turned my life around and I don’t say that lightly.  I had given up hope that I’d be the same person I was 4 years ago.  Even my family is amazed at the change and I will recommend her services to everyone I know!


Like This Content? Sign up for weekly email updates on natural solutions to common health problems.

Sign Me Up

Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Download Your Free Guide
On How to Eat Healthy, Lose Weight, and Still Enjoy Food.
We respect your privacy.