Author Archives: Holistic Family Practice

Transform your Body and Mind with Holistic Weight Loss

Dr. Erica Steele – Are you ready to transform your body, mind and spirit in 2023, then tune in to find out my name is Dr. Erica Steele. I’m a holistic doctor in family practice. I hold six degrees in my field. They’re all in the natural health care space. And I went to school. So you don’t have to. All right, let’s jump into it.

So 20, 23, here we are. You want to lose weight? And so let’s talk about what is holistic. Weight loss journey is going to look like this, because it really goes beyond just diet and exercise. Everybody knows the key to good health is eating fruits and vegetables and working out. You’re not going to fall out on the floor and go, oh my gosh, that was a revelation.

It’s actually more important to make lasting changes to your lifestyle that are going to help improve physical, mental, and emotional wellbeing overall. So we’re going to jump into the principles of holistic weight loss and how you can use them to create not only a healthier life, but a leaner life too.

Holistic weight loss is about creating a balance in your body, mind, and spirit. So we have to take everything into consideration when we’re working to achieve sustainable results. We’ll explore how you can use this holistic approach to achieve your weight loss goals. So first step mindset, the first step to transforming your body and your mind with a holistic weight loss program is really to change your mindset.

This means you’re going to adopt a positive and motivating outlook on yourself. You’re going to get rid of all the negative self-talk. Self-talk and you’re really going to honor yourself from where you are. That’s going to help you to see where you’re at objectively and that way you can be honest to make those simple, easy, effective changes. Overall, you want to set realistic and achievable results and then be kind and gentle with yourself along the way.

Second, we focus on nutrition. So when we make a decision that we want to get well, and we’ve made a decision that we are going to value ourselves and that we are going to honor ourselves and love ourselves. Now, we’re going to look at how we’re going to fuel ourselves. So fueling comes from a nutrition perspective.

Eating a balanced nutrition diet is essential for healthy weight loss. You cannot work out. I passed a healthy diet. You want to focus on consuming whole unprocessed foods. Limiting sugar as well as fats, and really making sure that you’re consuming sources of protein that are healthy with each and every meal and snack. And again, drinking plenty of water.

Simply put, so people get into, oh, I need to do a food allergy testing in which foods do I need to avoid and kick out in the beginning. It’s about adding rather than taking away. So let’s focus on understanding your macros, understanding your proteins, fats, and carbs, understanding what they are, being mindful of them, your ratios, and really getting fully present to what you’re feeding yourself.

And then from there, we start to tweak and understand where those numbers need to be ideally for you, where there’s ratios are and then how. How you can improve them so that you achieve the results that you’re looking for. We don’t get into eliminating and removing things till much later. It’s really just focused on where your baselines are and then where you want to go.

All right. Next step is going to be incorporating exercise. So now you’ve got your mindset. You’ve got your physical excuse. You’ve got your nutrition. Now we’re going to move into your physical fitness routine. So we’re going to start low and slow. We’re not going to be crazy. We’re going to first start just stretching and getting our bodies nice and relaxed.

And then from there, we’re going to start going, okay. Now let’s incorporate some strength training. Let’s incorporate a little bit of cardio. We don’t need to go crazy again. You don’t need to go. I mean nothing against CrossFit. Go do CrossFit if you want, but you don’t have to go join a CrossFit gym and go kill yourself. You don’t have to go and do power hot yoga, seven days a week, twice a day in order to get the results that you’re looking for. We want to practice being very gentle with our bodies.

Remember, this is a holistic weight loss program. This is not a military kick your ass weight loss program. This is a very gentle, honoring, loving, supporting one’s self. I’m going to move my body and see how it feels to actually be inside of my body. All right. Fourth step is sleep. So now we’re going to put sleep in the mix. The reason we put sleep in the mix is because if you’re not getting adequate amounts of quality sleep, it’s going to dysregulate your hormones, your circadian rhythm, and ultimately affect your metabolism. So having a nighttime routine is incredibly important, making sure that you do the same things over and over again, you have an evening routine.

You have a daytime routine, you wake up, you start the day, refreshes you in the day and you’re just winding yourself down. We really want to work on high energy in the morning, relax during the day, and then gently fall asleep. If you have difficulty with either one of these, if you’re waking up and you’re not energized, or you’re going to bed and ruminating and not sleeping, or you’re waking up at two, three in the morning, every single day, there is some challenges with the circadian rhythm that we need to work on.

So you’re not going to get the weight loss goals that you’re looking to achieve. All right. Fifth step is managing your stress. So emotional stress is. Incredibly important to learn tools. Many of us were not taught tools. We weren’t given tools. We were told to shut it down, survive and power through, and that doesn’t work. So we’re going to learn to honor our emotions, get present with our emotions because we can’t just let our minds go over here.

Our emotions over here and our bodies over here that makes disconnection. So we’re coming back online. We’re bringing our mind back online. We’re bringing our emotions on buying online. We’re bringing our physical form online, all of it. Suddenly now all those emotions that were buried are going to start to come up to the surface. And we’re going to need tools to be able to process that excellent book that you guys can look up by Dr. Carol Truman, it’s called feelings buried, alive, never die. It talks about what happens when we suppress our emotions and all the disease processes that it affects.

Chronic stress can lead to so many different health problems, but including in this context, overeating and weight gain your throat is a two way channel. Either get your expression yourself, or you’re going to push. Food, unhealthy food down in order to satisfy some unresolved emotional need. So we really want to make sure that you practice some different stress management techniques like meditation, prayer, yoga, breathing, exercise. If you want some more insight on that, please feel free to check out my other videos or reach out to me privately.

Six step is to practice mindful eating. So we’ve already gone through this process where we’re developing a mindset, we’re understanding what we’re eating. We’re starting to work on our stress and now we’re starting to recognize the relationships that are, let’s say stress happens with our eating.

So I. I did this program years ago. And I became very present to the fact that when I got angry, I would want to go eat. So I would be angry about something either with my daughter or friend or some work experience. And then I would want to punish myself by going and eating. And it wasn’t always unhealthy stuff.

Like I would go, I remember one time I’m sitting at my computer and there was something that happened that I felt powerless over. I felt angry. I felt totally detached and. I could be unconscious that I had an apple sitting there and I just, it was starting to eat the apple. And I was like, wait a second. I’m not even hungry. I’m just angry. And so really helping us to be mindful and present to why we’re eating is going to help us to eat less as well as make healthier food choices.

The seventh step is building a support system. And that can be tricky if our family systems are corrupt or we haven’t had a lot of support growing up, we have to really create our supportive network of friends and family that can really help you stay motivated. You are the company that you keep, unfortunately, fortunately. And so sometimes when you’re starting to make this transition, you are going to leave people that have been with you for a while, because you’re either going to grow together or you’re going to grow apart. And sadly, this even happens in marriages and it happens in close relationships where.

You want to love and honor yourself. And then it’s not that you can’t be with somebody who’s not on the same growth, but you can’t have somebody in your life who’s tearing you down or criticizing you or judging you, or is jealous of you. Because if that happens, That is going to de-motivate you after a while. So setting those healthy boundaries, determining what your core values are. I’ve done a video on core values, please check it out so that you can determine what’s going to work for you. And then that way you can use a barometer to say.

Is this person part of my soul tribe? Is this person going to help me? Is this person loving to me? Is this person supportive? Does this person match my core values? Yes or no. It’s a very linear conversation. You don’t, there’s not a whole lot of variables if they don’t. Operate within your core values that help you to feel safe. It’s time for them to go. Unfortunately, you can also find a workout buddy, or join a weight loss program as well. That can help you to be accountable. We offer a lot of accountability and support.

In our practice, the eighth step is being patient. So again, we want to be patient with ourselves, but I’d also like to say forgiving. We want to learn how to forgive ourselves. We forgive ourselves for what we’ve manifested in, what we’ve created up until this point. And we also forgive ourselves for making it hard, right?

It doesn’t have to be hard. We could choose for it to be fun and easy, and we can let go of the impatience. If we choose to step out of that, if we choose to say, you know what. I’m going to enjoy the journey. I’m going to enjoy the process. I’m going to learn about myself. This is not about achievement. This is not about hitting a goal. This is about me learning to honor myself, celebrate my progress, focus on the positive changes that I’m making in my life, and really just get excited.

I’m in the process of healing that you’re doing. The ninth step and final step is about sustainability. It’s important to focus on making these long lasting changes, really your lifestyle. I teach people how to create a holistic lifestyle. It’s not about. Changing a diet or exercising more, or just walking around with affirmations, it’s really creating a lifestyle. That’s going to work best with you, that you are more connected with source God, nature, whatever you want to call it, that you’re living in alignment with your purpose and your passion, rather than relying on all these external things such as and I love doctors. I am a doctor, but we don’t want to give our power away to doctors. We don’t want to give our power away to influencers. We don’t want to try every. Quick fix solution or fad, if it sounds too good to be true, most of the time it is. I have found in my practice that all the fads and the quick fixes are not going to work, it’s really that sustained loving action that you do consistently over a long period of time. Herring’s love cure hearing was a homeopath in the 1800s.

He documented how to cure the body. He said for one year, your body has been off balance. It takes one month to balance it back. So you just have a timeframe. Even though time is interesting. All right. So transforming your body in your mind without a holistic weight loss journey is a journey we’re taking. So I know that it may seem a lot and may seem overwhelming and may seem overbearing and all the things. But if you begin to incorporate these steps into your daily life, you will Chaffin.

Lately achieve your weight loss goals, improve your overall health and wellbeing and live a happier, more fulfilled life. If you need help in your holistic weight loss journey, we do have one. Program coming up, check out the link below and we are so excited to help you to achieve the results that you’re looking for you and your family.

Myths About Home Remedies

Speaker 1: Cold and flu season is here. And if you wanna stay healthy, you have to be vigilant. Dr. Erica Steele from Holistic Family Practice in Virginia Beach is here to tell us what we can do to avoid those sniffly and sneezy noses. Hi, how are you doing?

Speaker 2: Hi. I’m a little under the weather today. I know. Just fitting, that’s a blush, but still .

Speaker 1: So what could you have done to avoid getting sick?

Speaker 2: Okay, so for me, like high stress, I own a medical practice, right? So high stress training new staff, right? I just came back from a conference in LA and I’m not a germaphobe, like I’m not one of those people who’s like spraying everything down and right.

Like I, I’m free in the sense where I’ll just, I’ll touch anything and so it just hit me jet lag coming back on Monday, jet lag. Monday night, I was like, oh, you know what? I think I’m coming down with something. Oh my God. But it’s good once the season, it’s good. My immune system gets a little bit of workout and then I go about, move about the cabins. So that’s good.

Speaker 1: Now you were saying off camera that people who never get sick, that’s not a good thing. Why? Why?

Speaker 2: It’s because their immune systems aren’t working. That’s the thing. Oh. I And I, that’s simplistic, right? Their immune systems do obviously work. It’s important for us. Symptoms to produce antibodies. So it’s important for us to get a little sick at times. And so we’re definitely a culture that suppresses symptoms quite a bit. Okay. And so we do wanna allow our bodies to just do what it needs to do best instead of just keeping popping stuff in order to suppress it down. Got it. Got it. Okay.

Speaker 1: So one thing I have to ask you is about flu mania. Even in the branding of the medicine on the countertop, you know that, you go up and buy at the pharmacy. It says cold and flu. Is it sy? No.

Speaker 2: So everything is not the flu. Okay. I hear that everything is not the flu, people . Oh my goodness. It, yeah. And so a lot of influenza A is actually a particular virus. Okay. So you can get bacteria, you can get different viruses. There’s like thousands of organisms out there, and some that haven’t even been cataloged yet. There’s also mold. And there’s parasites too that can create symptoms.

One time I actually had a case that came in and he was coughing, and of course you’re thinking, oh, it’s immunological. So I did a muscle test with him, tested 3, 4, 4 times, and there were no immunological stressors. Finally, I tested more chemical, heavy metal, and it was actually coming from the exhaust.

He just bought a new car. Oh, and the exhaust. Was leaking into his car and so he just got it fixed. But that was creating more of those upper respiratory sys symptoms, so
Speaker 1: Oh, that’s so interesting. Yeah. Okay, so I have to ask you, you said something about how we go around trying to avoid germs. Yes. But it’s something inside. Explain that to me. Yes.

Speaker 2: So our, so a lot of times people think, oh, there’s like evil bacteria outside of ourselves or evil viruses and, our bodies are just defenseless and they’re healthy and. The reality is, that it’s the health of your body. So if you keep your body healthy and well, your immune system maintains itself.

Oh, you also don’t want an overactive immune system. A lot of times people are like, I gotta boost my immune system. No, that’s an autoimmune condition. You don’t want an immune system that’s overly active. Okay. But you don’t want an immune system that’s underactive either. You want balance. It’s all about homeostasis.

Speaker 1: So that goes with taking akinesia every time. The onset of a cold, right? Yeah,

Speaker 2: because it, every time you take it, it’s gonna be less and less effective. So Antibiotics. Exactly. That’s why we have so much antibiotic resistance now, and that’s why sometimes they’re not working. So it’s important to have a balance with all things. Naturally, a standard cold is gonna last about three days. If you’re healthy, naturally your immune system is compromised. It could last a little bit longer, so you’re gonna need a little bit more of an immunological support, whether it’s natural or unnatural.

Speaker 1: So when should you resort to something like antibiotics?

Speaker 2: I would say if it’s maintained itself past a week. Okay. For sure. That’s definitely three, four days. If it lingers on, I would schedule that appointment. Definitely start within a seven day period.

Speaker 1: Okay. I’ve been talking to friends who are dealing with allergies.

Is this a particular thing? Allergy season. I know like my sinuses compacted or whatever it is.

Speaker 2: What season changes. The leaves are rustling around. There’s a lot more movement of all of them in this area of Virginia . We have a very wet climate.

Very moist. And then with the horticulture moving around a little bit that’s gonna kick, everybody’s immune system must improve a little bit more. I see. Yeah. So Neti pot, or you can if you want. Okay. But again don’t go extreme. Don’t. Jam jamming water up there every day.

Speaker 1: Okay. So I’m asking you all my questions, but you have upcoming classes. Yes, we do. And care appointments and stuff. So tell me about

Speaker 2: that. Exactly. So we have three upcoming classes that are coming up. They’re I believe a Saturday at two o’clock appointment. They’ll come up on this screen here shortly, I think a Friday as well.

And it’s Monday. Perfect. Yeah. So Saturday, November 17th at two. Monday, November 19th at five 30. And then Friday, November 30th at five 30. And then we also have an, Free clinic obviously cuz we’re a holistic practice so we do $50 walk-in same day sick care. Okay. Hey, I like, like

Speaker 1: that. Okay. Thank you so much. Feel better. Yes, I will go home and Good all thank you.

Secrets to Sustainable Weight Loss

Dr. Steele Ever wondered what my secrets are to unlocking sustainable weight loss for my patients. I’m here to tell you. My name is Dr. Erica Steele. I’m a holistic doctor in family practice. I hold six degrees in my field, and they’re all in the natural healthcare space. And I have helped thousands of people to be able to achieve their weight loss goals.

If you’ve tried every fad diet out there, every quick-fix solution leaves you feeling deprived and unsatisfied. But you are definitely in the right place. Holistic weight loss is about creating a healthy lifestyle of balancing your body, mind, and spirit to help you achieve sustainable results.

It looks at every aspect that could affect and hinder your weight loss goals. In this video, we will explore the benefits of the holistic approach to weight loss and how. You can incorporate these principles into your daily life. All right. Number one is the mindset. The secret to sustainable holistic weight loss is truly your mindset. Many people don’t realize that and just want to jump into all the doing. To begin with, a positive and motivated attitude is essential to achieve your health goals.

This means setting realistic and achievable results that keep you focused and committed and being kind and gentle with yourself. With the process, about a pound to a pound and a half a week of weight loss is considered healthy any more than that is drastic. And you do run some other risks. Second, nutrition is familiar. The second nutrition to sustainable healthy weight loss is your nutrition. Eating a balanced and nutritious diet is essential. You must work out past an unhealthy diet. It just won’t work. So you must focus on whole, unprocessed foods, drink plenty of water, limit your sugar intake, and keep your fats at a reasonable level.

Even your healthy fats. We look at macronutrients; I’ll have a video to educate you because we’re out of the diet phenomenon that doesn’t work with exercise. The third secret to sustainable holistic weight loss is movement. Regular physical activity is essential to burn calories and build muscle, but you don’t have to kill yourself. Really. You can do a mix of some cardio that you enjoy, such as walking, dancing, or bike riding, along with some, let’s say, yoga or Pilates or bodyweight training, anything that helps build muscle.

That can help you lose weight and improve your overall health and well-being. Next, you genuinely want to find an exercise that you love and enjoy that way. You’ll make it part of your daily routine. The fourth secret is sustainability. Holistic weight loss is sleep. Getting adequate sleep is essential for your weight loss, as it helps to regulate your hormones and neurotransmitters, which can help improve your metabolism. Aim for six to nine hours of sleep each night and maintain a consistent sleep schedule.

Even if it can’t be tricky, prioritize your sleep. The next one. My fifth secret is to maintain a sustainable weight. Loss is stress management. Uh, Chronic stress, even good stress, can lead to overeating weight, gain, and health problems. So find ways to manage your stress, thoughts, and emotions; the focus tends to be generated from your emotional responses. So learning some emotional coping skills can really be very helpful.

We have 30 days to emotional healing. Course online course that I give you every single day I give you one. A new, emotional technique that you can use to help. So if you want that, please check the link below. Mindful eating The sixth secret to sustainable holistic weight loss is mindful eating. That means being conscious and present with what you’re eating and drinking. You would be astonished. How many people don’t know how many ounces of water they drink? How many grams of protein, how many grams of fat, how many grams of carbs?

And if that’s, you’re not practicing mindful eating choices. So we want to ensure that we’re present to what we’re consuming and not assuming. This can help you to eat less and make healthier food choices. Your seventh secret to sustainable holistic weight loss has a support system. Having supportive people around you, such as friends and family, can also help you to motivate and help you to keep on track of your weight loss goals, ensuring that your environment is conducive to your achieving.

Your goals are critical. Kick out the naysayers, even if their family, if they don’t have anything nice to say, don’t pick up the phone, find a workout buddy, or even join a support group to help keep you accountable. We. Offer a lot of accountability and support in our practice as well. The eighth secret to sustainable holistic weight loss in patients. I know growing up is a slow and steady process. It won’t happen overnight, and it’s consistent, deliberate action over an extended period. It’s essential to be patient and not get discouraged by setbacks. Celebrate your progress along the way.

And focus, focus. Those positive changes you’re making will show up eventually. Number nine, the ninth and final secret that I have to share with you about sustainable holistic weight loss is, you guessed it, sustainability. Focusing on lasting changes that create a healthy lifestyle is essential, rather than relying on fad diets or quick-fix solutions. Even if you choose one of those and lose weight quickly, the odds of gaining the weight back are really high.

So try to avoid those quick-fix solutions because they can create long-term issues you’ll have to deal with later. Instead, healthy lifestyle choices are how to maintain your health over a long period. And so these are my 10 secrets of sustainable holistic weight loss. By incorporating these principles into your daily life, you can not only achieve your healthy weight loss goals, but you can also improve your overall health. In addition, well-being will add to a happier, more fulfilled life.

So start your holistic weight loss journey today and see the results for yourself.

Better Heart Health With Dr Erica Steele

Speaker 1: Welcome back. About one in every four deaths in the United States is caused by heart disease, and today we’re gonna discuss risks prevention and, for Valentine’s Day, the role of emotions in heart health. Dr. Erica Steele from Holistic Family Practice in Virginia Beach is joining us. We found you.

Speaker 2: We did. Oh my gosh. I know. Instead of where’s. Swears, Dr. Steele? Yes.

Speaker 1: All right, so first of all, this is a serious topic, especially in February, which is heart and one. What are the leading causes of heart disease?

Speaker 2: So ironically, of course, we know the general ones like genetics and things of that regard, but a lot of its essential lifestyle. A lot of its smoking, poor diet, not exercising, and not taking care of one overall.

Speaker 1: One thing interesting in the lead-in was the role emotions play. Yeah. So tell me about that.

Speaker 2: Yeah, it’s fascinating. I’m in a class for my Ph.D., and right now, we talk about type A personalities and perfectionists, right? And so I’m recovering.

Speaker 1: Oh yeah, me too. I don’t think I’ve recovered, but go ahead. It’s okay.

Speaker 2: Every day is a new day, so none. We tend to judge ourselves and rebuke ourselves. And we think that we’re not enough. And so that actually leads to a greater risk of cardiovascular disease. Wow. Okay.

Speaker 1: And I know they call it the silent killer because sometimes the symptoms are hard to define or identify. So what are some of the people who are most at risk for heart disease?

Speaker 2: As we know, especially minorities and especially minorities. And I think it’s because a lot to do with the stigmas. We, as women of color, tend to hold onto a lot. We tend to bury the shoulders of responsibilities emotionally. We hold things in, people think we’re strong, and there are all those stigmas. Not to say that other people don’t experience it as well, but I think. So when we exclude ourselves from our lives, we’re not really being fully present.

We’re not taking care of ourselves. We’re not drinking the water, not moving our bodies, and not eating well. We’re stressing out. We’re actually not attached to our emotions. We’re disconnected from our feelings. So all those things really play a role in our survival society, affecting chronic disease, especially cardiovascular disease.

Speaker 1: Yeah. Okay. So how do we prevent it? How do we even nip it in the bud? We may have kids, and we want to stop it early.

Speaker 2: Yeah. I really think it’s about presence. And, getting back to the basics, meaning, When you first wake up, pray, meditate, set the intention for your day, drink water, half your body weight ounces in water every day, eating adequate amounts of protein. I talk about it all the time on this show. Protein helps the body to repair and heal. Moving our body, even if it’s simple as taking the stairs or parking the farthest parking spot from the store. Incorporating those things and really creating a healthy. Lifestyle is gonna really help you overall.

Speaker 1: Okay. I’m thinking, I’m trying to take the stairs. Yeah, I’m trying to do everything you’re saying. So what if that is not enough?

Speaker 2: Obviously, there are providers like myself, right? Some doctors can help. Some people need medications. They need stabilizers, especially if they’re unwilling to take personal responsibility for their health, and they just continue to do the same thing and expect a different result.

So thank God we have excellent surgeons. We have that cardiac hospital here. We have excellent medications for people that are really not willing to take that personal responsibility Naturally. I’m looking for people who really wanna change their lifestyle, right? Who really? Take personal empowerment, and they wanna do something; they wanna be in action.

We’re not a victim of our genes. Our genes are only less than 30% of our actual overall health. So meaning that you can have a gene that, let’s say, is hypertensive, but because you have a healthy lifestyle, you’re not necessarily gonna manifest it. So I think people sometimes get into a vulnerable state with their health, and they just throw their hands up and say, there’s nothing I can do. But that’s not really true.

Speaker 1: Okay. Now you’re doing a cooking class. I am. Which is one of them. Because if you eat better, yes. You can live better, of course.

Speaker 2: Many people don’t know how to eat. They get, they’re like, overwhelmed. And they’re like, what do I do? I wanna eat healthily, but how do I do it? And so I started cooking classes this year to teach people how to eat well. And I do a full. Spread. It’s breakfast, lunch, dinner, and a snack for the day. So we get all the macronutrients in there, your proteins, fats, and carbs. So everybody will. I dunno; you could cook. Can I gotta take your class so I can learn? Thank you.

Reducing Inflammation


Dr. Steele: Inflammation is a response to something. So we ask ourselves, what is the body responding to? Inflammation comes. And when we eat certain foods, like wheat or tomato, some people react to these things. Some symptoms of inflammation include itching, redness, gassing, bloating, and even sinus pressure.

People react differently to different foods. One person may respond really well to a tomato, while another person doesn’t react as well to a tomato response. The body creates an inflammatory process, so we reduce that by, of course, eliminating those foods, which we can test to be able to determine.

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Which foods does the body have a reaction to? We also wanna reduce exposure because toxicity can also create that inflammatory response. Removing beauty products that are toxic and cleaning products that are toxic can also help the body reduce inflammation, which is why we test the body to determine what creates inflammation and what.[/vc_column_text][/vc_column][/vc_row]