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Are You Ready for Change? Here’s How You’ll Know!

Coming to the decision to make changes is a process and there are many signs you need a major life change such as feelings and thoughts of burnout, frustration, depression, chronic unhappiness, etc. It takes time to decide that thoughts, behaviors, and attitudes need to shift and it can take some openness to admit. Asking yourself the question is ready to change can be helpful. It’s rare that a light bulb goes off and your mind makes the swift decision to change. It’s more likely that you’ll go through a process before making the final decision. As a matter of fact, there is a cycle that everyone goes through on their way to deciding to change. If you’ve been considering changing your habits and have identified that you are ready to change, you are likely somewhere on the scale. Although signs you need a major life change vary the process of change remains the same. It looks like this-

  1. Pre-contemplation
  2. Contemplation
  3. Preparation
  4. Action
  5. Maintenance

Pre-contemplation- Way before people make the final decision to change, they get inklings, warnings, nudges, or bits of insight that a change may be a good idea. These may be signs you need a major life change- you do not like your job, your relationships, your attitude, you emotionally or mentally do not feel your best just to name a few. In this phase of the cycle, there is likely no intention to make changes only the pre-thought that perhaps a change is in order. This can also be a phase when others make comments, give feedback, or share concerns that they have that indicate you may need to evaluate the need to change and people can sometimes ask themselves or each other are you ready to change?

Contemplation- This phase begins when the inkling to change starts to grow. This is a dynamic stage because the mind is often at war with the benefits of changing versus the benefits of keeping things the same. Signs you need a major life change grows as you become more unwilling to tolerate the stress or burden of the thing you need to change. Perhaps you fight with your partner more or become less and less interested to come to work. Until the benefits of change outweigh the benefits of changing, there likely won’t be any commitment to changing habits but you can still be questioning are ready to change in your mind.

Preparation- When change seems like a proper next step, preparation begins. Time frames may be set or actions may be triggered. You have decided that the signs you need to make a life change have become obvious and you are now ready to make the leap. Now you need to get set up This could look like joining a gym, signing up for a meal delivery service, or making an appointment with a holistic doctor. Planning for action is the natural step that precedes changing habits. No longer are you asking yourself are you ready to change you are actively seeking change.

Action- The action phase can be lengthy or quite short depending on how much time it takes to internalize the new habits. This is a tough time because the action and implementation of new habits reveal roadblocks and things can easily fall back into old patterns. Sometimes you forget all the original signs that you needed a major life change and have stopped asking yourself the question are you ready to change because in your mind you have already started the process. Keeping your purpose that eh top of mind is always helpful to keep you motivated during the process of action.

Maintenance- Once enough action has taken place and the new habits are routine and automatic, it’s all about maintaining the rhythm and keeping up the good work. The signs that you need a major life change have dwindled and now you are fully engaged in your new lifestyle, habit, or life experience. This can take some time to get to, some suggest 21 days, 45 days, and even some say it takes even longer than that. Once you have reached this point, it is easy, you can incorporate the habit with ease and minimal effort.

Note: Be prepared to re-cycle.
At any time during the process, it’s possible to break the cycle and re-cycle through again. It’s normal. It’s normal to forget to ask yourself are you ready for a change? Sometimes, it takes longer to move through the cycle in one phase and shorter in another. Everyone has their own pace. Once changes become permanent and the experience of change has normalized it gets easier to make changes in the future because you know what works best for you at each stage of the cycle.

You can gauge your readiness for change by finding yourself on the scale. Be confident that change will happen when the time is right. If you need tips, help, and support we are always there for you with classes, courses, consultations, and more.

create system instead of goals

3 Reasons Habits Are More Important Than Goals

There’s a lot of info out there about goal setting. Businesses routinely create goals and a lot of people start the new year with a list of fresh goals hoping to make positive changes in their lives. Goals are important. They represent ideas, hopes, and dreams. If you’ve set goals before you know the excitement of creating a vision and setting your sights on achieving it. Setting goals is important, but goals don’t mean anything if you don’t create a system instead of goals to reach them. Change your habits and change your life.

While goals are important, habits may actually be more important. Here are three reasons why-

Goals are Inspiring, Habits are Sustaining

Goals are Complex, Habits are Easy

Goals are Finite, Habits are Endless

Sustainability is more important than inspiration-

Goals can be very inspiring. Dreaming up new ideas can get anyone excited about the possibilities. In the goal-setting phase, nothing is off-limits. As the saying goes- if you can dream it you can do it, right? Not always. Goals are very inspiring and can get you motivated to make changes, but as soon as the motivation wanes, so does your inspiration. By creating a system instead of goals you create habits that are sustainable. Creating, engaging in, and adopting a habit morphs it into something automatic that you can do whether you are inspired to or not. Brushing your teeth doesn’t require inspiration, it simply happens because it’s a sustainable, routine hygiene habit. Change your habits, change your life!

Ease is more important than doing things the hard way-

Goals are complex because they don’t take into account roadblocks, unforeseen issues, or how realistic their achievement is. Goals are easily abandoned when they get hard because there isn’t a system in place to reach them. If you create a system instead of goals you begin to make habits that are easy because they are small. Done consistently, they become effortless. Building a system of habits may take time, but in the end, it’s easier to get where you want to go by adding easy-to-do habits together. Change your habits to change your life the easy way!

Building a lifetime of good habits is more important than reaching a goal-

Goals are finite. If you decide to run a marathon, your goal ends with the finish line. If you create a system instead of goals you begin to develop the habit of running each day, you have a life-long health habit that surpasses the goal of running a marathon. Setting a goal to make a specific amount of money by a certain due date is a great goal, but developing the habit of making consistent income and saving every time you are paid builds wealth.

Having goals is a great thing, but it’s more important to build habits that help you reach and surpass your goals. In the end, you can’t reach your goals without developing key habits that make it possible. If you would like to download our habit tracker please sign up for our email here:


3 Reasons Habits are More Important than goals


If you want to change your habits it is best you drop the goal setting and create a system instead of goals.


3 reasons habits are more important than goals are


Habits help you sustain, they are consistent, deliberate, and extend over a period of time.


Goals that are inspiring, we get very motivated when we first think of the goal – but then quickly get bored, frustrated, or stuck when we recognize what is involved.


Habits are easy bite-size pieces, that we work step by step whereas

Goals can be complex, multifaceted with a lot of steps


Habits are endless, they go on and on with many applications. A habit in one area of your life can easily help you in another. Take organization and the habit of putting things away after you are done with them. This habit can translate in an organized mind, organized emotions, and even organized time management.


Goals are finite and typical. We often set consistent goals like making a lot of money or meeting the partner of our dreams. Goals are big concepts, while habits are endless universal, and are versatile. A daily habit that supports you in one area of your life can also assist in another area of your life.


If you are ready to create a system instead of goals and change your habits. If you are interested in a habit tracker please sign up for our email list below and if you like these tips feel free to subscribe, share, and comment on your questions.

Conscious mind and subconscious mind

Subconscious Thoughts That Hijack Change

If change were easy, there wouldn’t be a billion-dollar self-help industry. Wanting to change and actually changing are often at odds. Sometimes we consciously avoid change while other times we subconsciously hijack our plans without even realizing it. We have three parts of our brain our conscious and subconscious mind, as well as primitive mind.

Our minds love to protect us from pain and suffering. Our conscious and subconscious minds register our experiences and categorize them as positive or negative. Our minds prefer to experience happiness, fun, and overall positive things. When our minds are triggered into recalling something negative, they can work against us without us being fully aware of it. If you’ve ever been triggered by a smell, sound, or vision that reminds you of something bad you know what I mean.

Our conscious and subconscious mind operates without us fully being aware of them. It’s what helps us or hurts us when we react to things. When it comes to making change, our subconscious can prevent us from making progress. Two ways our subconscious thoughts hijack change include-

Triggering fear of loss

Triggering fear of inadequacy

Fear of Loss:

Our minds work against us if we stand to lose something perceived as good, even when it’s healthier or better for us to change. For example, our subconscious mind can resist or hijack breaking the habit of unhealthy foods. This can be for a wide variety of reasons, including but not limited to

Unhealthy foods tend to taste delicious

Eating out is a social activity people enjoy

Eating comfort foods offers stress relief

Convenience foods are easily accessible

Processed foods are easy to prepare and often more affordable

Consciously, we may know unhealthy foods aren’t good for us, but subconsciously we may not hold the same beliefs. In order to shift our mindset and begin to make changes, we have to override the belief that unhealthy foods offer more benefits than healthy foods and internalize the benefits of healthier eating.

Fear of Inadequacy-

Our subconscious loves the status quo. It broadcasts messages like we don’t have what it takes, we can’t change, we don’t deserve what we say we want, we won’t be able to keep it up for good. That’s because it’s easier to live with the current situation than risk putting ourselves on the line.

It’s important to tune out the negative voice in your head. You do have what it takes to make a change and you’ll be better for it. It is worth the risk and though you may stumble a bit along the way, you can make changes when you commit to them whether your subconscious is on board or not. Our conscious and subconscious minds can work in concert with each other if we train them.

How to train your brain to stop the fear response is a simple three-step process. This process may take time to master but works with a little persistence.

Step 1 of how to train your brain to stop the fear response is to observe. Simply observe your conscious mind and subconscious mind. Try not to change anything just yet, just simply observe. Do you react when you are triggered, do you say things, do you run away? How do you respond to an external trigger?

Step 2 of how to train your brain to stop the fear response is to breathe. Breathing resets the nervous system as well as the hormonal system. Breathing slows everything down and allows for the body to be still. Try and take 10 deep breaths, inhale to the count of ten, hold the inhale to the count of ten, exhale to the count of ten, and hold the exhale to the count of ten, ten times. This helps reset the adrenal glands our stress glands that become activated when we are triggered.

Step 3 of how to train your brain to stop the fear response is to use the mantra I am safe. This mantra begins to reframe and let the conscious and the subconscious know that you are no longer experiencing the trauma or trigger and that you are safe. This begins the process of slowing the mind down and allowing your emotions to settle.

Healing your body, and mind takes some time learning how to train your brain to stop the fear response can take some time but with a little practice, you can do it one step at a time.

Our mind is made up of three parts

Our conscious mind- logic, voice, reason

Our subconscious mind – experiences, memories, beliefs, core beliefs

Our primitive mind is the part of the mind that regulates our fight or flight mechanisms

In this video, we will discuss how to rain your brain to stop the fear response in 3 easy steps

As a recovered trauma survivor I have mastered the ability to stop the fear response. The fear response is when your amalgyal the part of your brain that controls the emotion fear gets hijacked and you become paralyzed. During this time you can think unhealthy thoughts, say unhealthy things, and behave in unhealthy ways. The responses can be triggered from memories, smells, noises, pretty much anything at any given time and can be debilitating.

As you are learning how to be self-aware, practice observing yourself. When you feel your re-triggered – 1. Observe, stop activity, behavior, even words. 2. Find your breath 3. Repeat the mantra you are safe. It takes about 60 seconds and maybe even longer for the chemicals to filter through your body. This will take some time to master so be easy on yourself but is very helpful in learning how to train your brain to stop the fear response.


For these and more tips please subscribe, comment, and share as well as sign up for our health tips emails below

Steps to reach your goals

Our Lives Reflect Our Habits- The Effects of Accumulation

Do you collect things? A collection starts out with one or two items and builds over time. Whether it’s collecting t-shits or rocks, the more you add to your collection the larger it becomes. The accumulation of items expands and starts to represent you in a way. You become the guy or gal who loves band t’s or heart-shaped rocks and everyone knows it.

A daily learning habit can be a lot like that too. The more we engage in certain activities the bigger their presence is in our lives. As a matter of fact, our lives tend to reflect our habits. Let me show you how in these steps to reach your goals.

Your Finances Reflect Your Spending Habits

Your bank account reflects your spending and saving habits. Your average daily balance is a cumulative reflection on how well you spend and save money. Over time, the small decisions you make about money add up and impact your wealth…or lack of it. If you make a daily learning habit of saving, the accumulation will show up in your savings account. If you make a habit of spending and living paycheck to paycheck, it will reflect as well. When it comes to micro habits and steps to reach your goals, small steps can make a BIG difference over time. Saving as little as 10% of your income consistently adds up and thanks to compound interest, there’s a big incentive to save.

Your Health Reflects Your Dietary and Activity Habits

Other than living with a chronic illness or injury, your weight, health, and overall lifestyle are a reflection of the daily learning habits you have around your health. The types of foods you eat, whether or not you exercise, how tidy and neat your home is are all a reflection of the cumulative habits you engage in. Simple but small habits like making the bed each day or pre-packing lunches can make a BIG impact on your attitude and health. The small things you do day in and day out add up to the results, and steps to reach the goals that you have when you look in the mirror each morning or how you feel when walking into your home.

Nothing Happens Overnight

You won’t become wealthy by saving once and you won’t become overweight by eating one piece of cheesecake. Nothing happens overnight. It’s the daily learning habit or accumulation of behaviors and habits that add up to the results you have. The good news is steps to reach your goals or micro habits can help you achieve the outcomes you want. Small things are done over time accumulate and the results can be amazing.

Our lives reflect our habits, and our habits are what are built over time.

On even given day our beliefs fuel our thoughts which fuel our emotion then our emotions fuel our actions fuel our behaviors and our behaviors become habits that we build a lifestyle upon.

There are many steps to reach your goals and the first ones begin with observing your daily actions that are driving your habits. Now as you observe your daily habits you create a daily learning habit. This habit allows you to become more self-aware and present to your behavior that is driving your lifestyle. You want to change your lifestyle then change your habits, actions, thoughts, and beliefs around your lifestyle for lasting change.

Raising awareness of Celiac Disease on Coast Live

Welcome back to Coast Live about 3 million Americans live with the autoimmune disease known as celiac disease and millions have difficulty tolerating gluten. That means for them breads and other foods with certain proteins are off the table. I know all about that. Here with us today to talk about gluten free diets is Dr. Erica Steele from Holistic Family practice. Hey, Dr. Steele, good to see you.

Good to see you as well. Good morning to you.

Celiac disease
Gluten Free

Host: Good morning. So national celiac awareness day was yesterday, explain what Celiac disease is to people.

Dr. Steele: So celiac is an intolerance or an allergy to wheat, wheat gluten. So wheat gluten is found in a lot of normal products such as bread, pasta, sometimes have it as well. And a lot of packaged foods has it as well, crackers and things like that.

Host: So why can a gluten free diet be so important? And so life changing?

Dr. Steele: A gluten free diet really helps to lower inflammation in the body helps to lower histamine responses, which are all contributing factors to any kind of autoimmune condition.

Host: Gotcha. So I know when I started to realize I had issues with gluten, my main issues were all in my gut. So what are some symptoms of gluten reactions and I know for celiac, it’s a lot worse.

Dr. Steele: Of course, and celiac is an allergy, there’s sensitivities, there’s intolerances. So some things to look for. I see with little kids, they’ll have like rashes on arms, like almost like a chicken arm look to it. You can have redness, itchy as well gassing bloating, you can have kind of a gluten baby after you eat. That’s a classic one.

Host: Oh, I call that the food baby. Yep, I you know, I’ve gotten that for such a long time people go oh, are you expecting? No, it’s just my food, baby. So I know all about that. And so you don’t have to be celiac to be gluten sensitive, right?

Dr. Steele: No, actually, I’ve seen a lot of people that if they can’t process B complex as well, and folic acid, they have that MTHFR genetic variant. Those oftentimes are gluten sensitive and gluten reactive.

Host: So it’s so interesting when you talk about all this stuff, because how do you go about diagnosing it because I know this can be a complicated thing.

Dr. Steele: It can be Well, I definitely you know, you can do a salivary MTHFR DNA panel to kind of assess that. You can also look at your secretary IGA that’s going to be in like a organic acids, which is a urine profile. There’s also many IgG tests that you can take to there’s like blood tests. But a lot of times I find that just eating it and feeling how your body responds is really, you know, very helpful. You can take your pulse before you put it in your mouth, you can also put it in your mouth and then take your pulse again, if your pulse goes up more than six that lets you know that your body’s having some reaction to whatever it is you’re eating.

Host: Oh, I never knew that about the pulse thing and eating gluten free. I know some people think it’s so daunting, but over the years, it’s gotten a lot easier.

Dr. Steele: Oh my gosh, it’s so easy. There’s so many like bonds, chickpea pastas, and things like that. And then you know, even with the breads, the breads have come a long way and making your own there’s like some cashew bread recipes that Dr. Perlmutter puts out. With, he wrote a book called The Grain Brain, which is all about gluten sensitivities and the reaction to the brain. And so there’s a lot of really good resources out there. And now more than ever, it’s really gotten a lot easier.

Host: So if you tax gluten For more information, what are you going to learn? And how else can people learn more? And how else can you help them?

Dr. Steele: Yes, so we have an app that we use for education within our practice. Our practice is built off of education, accountability and coaching. And so our app has education on it. So if you’re interested in going gluten free, please text our office and we’ll send you the link.

Host: All right. Dr. Steele, thank you so much. We really appreciate it. Always good to see you.

Dr. Steele: Awesome. Have an amazing day. You as well and all the information is there on the screen does visit holisticfamilypracticeVA to contact Dr. Steele or call the number right there. Thanks so much again.

Celiac disease