I have a scale (a cheap one, probably $20 from Bed Bath & Beyond years ago) that measures your hydration levels and I used to check all my clients regularly for that. Ideal hydration levels are between 50-60% of your total body mass.
One thing that all good scientists have in common: noticing patterns.
The pattern I noticed is this: the heavier people always (ALWAYS) are dehydrated.
In a great book that I highly recommend, French Women Don’t Get Fat, by Mireille Giuliano, the author states that French women hardly ever snack between meals, they drink water.
According to this 2016 study, it seems to be true. Increased hydration leads to decreased body weight.
Many studies have also shown that dehydration produces similar body sensations as hunger.
If you’re wanting to slim down, I would try increasing your water intake. If you hate the taste of water, well, learn to like it. Sorry, there’s just no other way around it! Here are some tips for enjoying more water:
- Add some fresh squeezed lemon or lime to it.
- Get a good filter for your home. Filtered water tastes so much better!
- Use carbonated water with or without natural flavors.
- Use herbal tea: green tea often gets me through a hungry afternoon.
- Get a fun water bottle (non-plastic) that you take with you everywhere and fill up when you’re out running errands, exercising, and at work.
Once you’re hydrated properly, you’ll be able to better discern signs of true hunger vs. your body’s sign for water.
And, of course, you’ll then slim down.
“And though guilt and shame are incredibly painful feelings, they’re far better felt and released than left smoldering inside. When you feel shame, guilt, sadness – or any other painful emotion – congratulate yourself!” ~Dr. Christiane Northrup, MD (Dodging Energy Vampires)
If you’ve ever laid awake at night, not able to sleep, because of your thoughts and emotions running a rollercoaster through your mind, this is for you.
Some people are incapable of feeling guilt or remorse. This is a small percentage of people. Psychologists would call them “borderline personality disorders” or “narcissists.” And like with most classifications of people, it’s not black and white either. It’s more like a continuum. Some people are worse than others. On one hand you have your serial killers, and on the other hand, you have an emotionally distant spouse.
Most of us do feel guilt, remorse, shame, and other “negative” emotions. And I think this is at the crux of “monkey-mind,” when you can’t shut off your thoughts when you’re trying to relax at night.
The funny thing is – the people who suffer the most from negative emotions tend to deserve the negativity least.
Guilt serves a purpose to help us analyze our actions. So do that: by doing (X, Y, or Z) did I (intentionally or unintentionally) hurt anyone? Usually, the answer is “no.”
I’ll give you an example. As a mom, I feel guilty all the time about leaving my kids with a babysitter. So, to do this technique, I need to ask myself is anyone getting hurt? Answer: no. Everyone’s fine.
People who are made to feel shame about their sexuality: did they hurt anyone from being who they are? Probably not… Remember, we’re not counting true sexual deviants like rapists or pedophiles who would fall into the category of not feeling shame or remorse for wrongful actions.
So, here’s what to do when your mind is being taken over with negative emotions: pat yourself on the back.
“Gosh, Nicole, you’re so freakin’ good at feeling guilty! Congratulations! Nobody does it quite like you.”
I realize it may sound a little sarcastic, but that’s not the intent of this exercise. This is done in an honest way. To heal from guilt or shame, you need to honor yourself. Think about what you’ve done honorably. It’s a start at least.
Another avenue to healing shame and guilt is humor. I’ll give you another example: have you ever watched celebrity mean tweets on Jimmy Kimmel? The basis of it is that the celebrity reads out loud something rude that someone on Twitter wrote about them. Most of the responses are hilarious, and I think the overall purpose of the segment is to use humor to take some of the bite out of those rude comments people post.
So, try congratulating yourself the next time you catch yourself in a mental spiral. Let me know in the comments how it goes.
Does pain take up more head-space than you would like? I find pain highly distracting. Focusing on work becomes a challenge; enjoyment of simple things like reading a book becomes a chore. It’s certainly hard to stay active and exercise. Even going to the grocery store becomes a huge and potentially dangerous endeavor. It can totally ruin your quality of life.
What a downward spiral that can become: you can’t cook healthy food because it hurts to stand on your feet in the kitchen, so you gain weight, so you hurt more, so now you can’t exercise, which makes you hurt more…and so on and so forth.
How nice would it be to wake up in the morning and actually have energy and feel like doing things? When you’re not constantly thinking about pain, life can be fun.
And this is possible.
Contrary to what most MD’s will tell you, arthritis pain is not an incurable, life-long thing you have to suffer through. I’ve seen hundreds of people reverse arthritis pain without medication. I’ve seen hundreds of arthritis-sufferers get off their pain medications* and actually feel good.
CAUSES OF INFLAMMATION
Arthritis comes from an inflammatory response in your body. But inflammation is not the enemy. Inflammation is a blessing in disguise that shouldn’t be medically reduced via chemicals. Along the same lines, surgery to reduce inflammation is only a temporary solution, at best. Your genius body creates inflammation to protect itself from something it views as a danger.
Most people don’t realize that inflammation is reversible.
There are 5 potential causes of inflammation:
- food allergies (which often go undiagnosed)
- scar tissue (old injuries or surgery sites, or even episiotomy scars, piercing holes or tattoos)
- environmental toxins (radiation, personal care products and cleaners, food chemicals, pesticides, smoke, medications, mercury from dental work or seafood, etc.)
- emotional stress (via trauma or low-grade continual stress)
- pathogenic factors like parasites and viruses
Knowing which ones your body reacts to is empowering. You can actively avoid things that cause inflammation, and do something to reverse damages from the past.
An elimination diet – where you take out potentially inflammatory foods for a period of time and then slowly add them back in – is helpful to determine what your body reacts to.
20 SUPERFOODS YOU NEED TO KNOW ABOUT
Some foods potentially cause inflammation, but there are others that have been proven to help reduce inflammation.
Foods such as whey protein, beets, garlic, carrot, kale and the herb turmeric activate what’s known as the NRF2 pathway in your Liver which enhances its detoxification ability. This way, toxins leave the bloodstream. Red clover, dandelion leaf, milk thistle, and burdock root also detoxify your liver and purify your blood, leaving you with clearer skin, regulated blood sugars, and reduced swelling.
Juniper berry, in small doses, reduces pain and eases emotional stress. Cayenne pepper is another natural pain reliever.
Cordyceps Sinensis, a type of mushroom, improves respiratory health, increases oxygen uptake, boosts heart health, detoxifies the body, and prevents certain types of cancer. It slows the aging process, increases energy, and improves the immune system.
Collinsonia root improves microcirculation, reduces varicosities, and even heals hemorrhoids quite well.
Spanish black radish is an amazing food: it treats a cough, detoxifies your blood and liver, regulates blood pressure, and prevents constipation. Black radish is also believed to aid weight loss and reduce cholesterol levels.
Barley grass is a perfect vitamin source for vegans. It even has iron and B12. Its chlorophyll helps to heal your internal organs as well.
Grapeseed oil is a strong fat-soluble antioxidant. This helps reverse damage to your cells and prevent future damage.
Herbs such as Boswellia (frankincense) and Ginger have been used for thousands of years in traditional medicine systems as pain relievers.
Black currant seed oil is rich in gamma-linolenic acid (GLA). GLA has been used for years for its natural inflammatory response support; this fatty acid is also important for the absorption of Boswellia for reducing pain and improving circulation.
10 DAY INFLAMMATION-REDUCING CLEANSE
So, what can you do about inflammation? I would start with the basics, which includes what you’re consuming on a regular basis. This is the foundation of your whole health. Food. (and other things that enter your mouth like drinks and – um – smoking apparatuses, etc.) Get this area right, and other natural therapies that reduce inflammation like acupuncture, chiropractic, and massage will work so much better.
To jump-start healthy eating and feeling less tension in your body, I recommend the Standard Process 10-Day Healthy Inflammation Response cleanse. It’s like a reset button for your body. Gives you a fresh start.
Don’t worry: you eat during this cleanse. You actually will eat a lot – of vegetables. Plus, you’ll still have some proteins and small portions of healthy fats and fruit. If this information is making you want to close this computer tab, listen up: we will help you come up with ideas and solutions.
You can do this! We are here to help you through this.
- We do a consultation before the cleanse to make sure you’re ready;
- we’re there for you during the cleanse to troubleshoot or answer questions, and
- we help you transition to a permanent healthy diet after.
The cleanse also includes whey (or pea) protein powder supplements; you’ll really have more than enough food during this cleanse, I promise! Another crucial part of the cleanse is the nutritional supplements listed above. All of the 20 superfoods listed above are in the cleanse package in supplement form, plus other ones not listed, that all assist with body purification and inflammation reduction.
After the cleanse, we help you come up with a long-term eating plan that will incorporate what you learned about nutrition through the cleanse, but it won’t be nearly as restrictive. You’ll still be able to have fun at parties and eat at restaurants and on trips. Long-term nutrition plans should be relatively easy, fit your lifestyle, and support your health.
What others are saying about the cleanse:
Great for Athletes
“For the most part, I have been a very healthy person. I’ve been running for about 12 years now, and eat very healthy. I haven’t had a weight issue, as I’m 6ft and weighed 168 at the time of start of the cleanse. My purpose was purely experimental, to see if the claims of the product were true. Overall, I was able to get long-lasting energy throughout the day. Usually, I would start to crash around lunchtime, and take a quick 20-30 min nap between classes. After the cleanse I wasn’t taking naps. I wasn’t going for weight loss, but it helped me cut out some of the fat that I had, which helped me with racing, but someone with weight problems this can really help. My mental clarity improved drastically. I was having more productive study sessions, and not having my mind wander during class during the long days.”
“This is a wonderful product. My husband and I do it every January, and I recommend it to all the clients that I counsel on nutrition. My husband and I are both 60, take ZERO prescriptions, and no one can believe we have four grandchildren. Compared to: husband taking two prescriptions, and me being four sizes larger when we started two years ago.”
“On day two of the cleanse, I couldn’t get over how great I felt. I had actually slept through the night, which was a HUGE feat for me because I suffer from insomnia. My insomnia was so bad at one point I was only sleeping 45 minutes in a night. As the days progressed it got easier and easier and I was feeling good. The biggest benefit I had from the program was getting rid of insomnia. Not only did I sleep through the night it was very restful sleep, which I hadn’t experienced in years. My clothes started to get looser on me and I knew I was losing inches, which was an added benefit to the program. Overall, I would recommend this program to anyone who is considering it.”
No More Ibuprofen!
“Prior to (the cleanse), I was taking 2-3 ibuprofen pills per day, experiencing erratic sleep, morning aches/pains and gaining weight. After the purification program, I am 25 pounds lighter, free from taking ibuprofen and sleeping better. I’ve improved my awareness about which foods were affecting my health.”
In the Long-Run, Cost Effective
“I’ve come to the conclusion that in the end, I’m actually saving money. Yes, up front the groceries themselves are more expensive, however, that doesn’t count for a) the processed groceries I’m now NOT buying (sodas, crackers, cereals, etc.) b) the Kleenex and Ibuprofen I no longer need and c) the walk around money that used to fly out of my wallet for the odd soda, pretzel here or there not to mention lunches from the food court. I just realized that I had marked down an ATM withdrawal last Thursday in my checkbook because I only had a few bucks on hand and I didn’t actually take the money out until today. That was unheard of before I started this.”
We can’t sell these products online, so we’re doing a short 30-minute presentation on reducing inflammation in our office, where you’ll pick up your cleanse package, and set up your initial cleanse nutritional consult.
The cleanse package includes
- all 10-day cleanse supplements including a large canister of the whey or pea protein powder (plain/chocolate/vanilla); Black Currant Seed Oil; cleanse capsules, Boswellia (frankincense) capsules; and Cyruta (beet leaves)
- the cleanse class
- two 15-minute personalized nutrition sessions
When was the last time your doctor guaranteed you’d feel better from a medication? LOL! Well, I would like to offer a guarantee for this cleanse: if you do it faithfully and really give it your all, taking what you’re supposed to and eating how you’re supposed to, and allow us to take a medical inventory of how you’re feeling before and after the cleanse program, we guarantee you’ll feel improvements. That may be in the form of better sleep, more energy, less pain, or just clearer skin, but something (or several things) are going to get better. Not “cured,” but certainly on the right path to improving.
The cleanse class is on May 26 at 3 pm, so time is limited on this offer. Sign up today!
*Please do not stop taking any prescription medication without doctor approval.
Imagine going to a restaurant and the server comes to take your order and you want them to guess what you want. They’re the restaurant expert, so they should know, right?
“Would you like water?” “Yeah, that’d be nice.”
“Would you like tea?” “No, I don’t really like tea.”
“Would you like juice?” “Well, I do like juice. But I usually just drink it in the morning.”
“Would you like soda?” “I gave up sodas.”
“Would you like a beer.” “Normally, yes, but not tonight.”
“Well, now let’s move on to the entrees! Would you like chicken?” “Nah…(shrugs shoulders)”
Obviously, this is a terrible way to order food in a restaurant.
But for some reason, people do this to their medical professionals!
Especially to acupuncturists because we see you more often and we usually have a pretty good idea of your various health concerns, more so than the average MD anyway. I guess people assume we already know what’s going on. And that we remember it all (Ha!).
The way to get the best possible result from your treatment is to keep this acupuncturist visit checklist in mind when you come in for your appointments.
List your priorities. Pick 2 or 3 areas you want the acupuncturist to focus on for that day’s treatment. It’s OK if it’s different from what you originally came in for. We can treat just about any health condition. If you’re not sure, just ask!
For each of the 2 or 3 areas, make sure we know
The onset date – Especially for new problems, we need to know how long has this problem been going on and when it happens, how long does each incident occur. If it’s something we’ve been treating regularly for a while, this step is maybe not as necessary.
How bad is it – Here’s where details really matter.
- How would you describe the sensation or severity? Dull / achy / sharp / distending / prickly / numb / pounding / throbbing / hot / etc. I know it’s hard to not make it an emotional thing when you’re suffering or in pain, but try to relay the sensation in an objective way.
- Does it interfere with any daily movements?
- Is it constant or does it come and go?
What makes it better or worse – does exercise/stretching/movement/heat or cold/times of the day/times of the month/etc. impact the problem. This is all valuable information for giving you the best possible treatment.
THIS IS IMPORTANT AND OFTEN FORGOTTEN: any changes in your condition since we started treatment.
You’re probably seeing an acupuncturist because of some on-going concern. Therefore, we really need to know, again, as objectively as possible, how this is all progressing. For example,
- could you give us a percentage of improvement;
- does it happen less often (specifically like “it was constant, but now it’s only 2 hours a day”);
- is it less intense (from a “9 on the pain scale to a 4”)
- how does the condition change right after a treatment (“the pain went from a 10 to a 3 for two days, then it returned to a 7.”)
We need to know about any medication changes or other diagnoses and tests from other medical offices. We’re treating your whole body, so please tell us when anything health-related changes.
Let us know any questions or concerns you have about your treatment or condition.
- if you want more information on anything else that would be helpful for your condition, ask us.
- if the supplements or herbs are bothering you in some way, let us know right away. Call or email; don’t wait for your appointment even. But if your appointment comes up and you have this issue, please tell us!
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.
WHAT WE WANT
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.
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?
AND THE OTHER “C-WORD”
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.
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!
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.
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!
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.
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.
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.
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.
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.
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!
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.
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.
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.
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!
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!
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!