Healthyfamilydoc

Home
Healthyfamilydoc

Inspiring you to look and feel your best. Recipes, healthy living, and daily walking.
🩺 Family Doctor
🍎 Lifestyle Medicine

28/10/2025

A study in the Journal of Clinical Endocrinology & Metabolism found that drinking 16 ounces of water first thing in the morning can increase your metabolic rate by up to 30% for 30–40 minutes.

And it’s my Healthy Foundation Habit #1. Want to feel more energized? Start your day with water, and drink it throughout the day.

Save this post as your reminder and check my Instagram Stories daily for real-life Healthy Foundations you can start today.

26/10/2025

If you’re ready to stop waking up exhausted, start here ⤵️
3 habits, supported by science, and get better sleep.

Comment SLEEP for a link to my 7-day reset and SOS strategies when all else fails. I have relied on these to get me through 5 postpartum seasons, plus the exact foods to eat for increased sleepiness!

23/10/2025

If your goal is to age well with energy, strong immunity, and independence you should start with these 5 foods.

Each one has decades of research showing it can:
• Lower inflammation
• Protect your heart and brain
• Support stable blood sugar and longer healthspan

This is what evidence-based lifestyle medicine looks like, lifestyle habits and education to support healthy aging.

Keep it simple, choose 1 of these foods to start eating today and commit to it through the end of the year.

Save this post for reference when you’re ready to add a second food to your daily routine.

22/10/2025

Lower your blood pressure naturally without another prescription, start with your food!

These 3 foods can improve blood pressure, relax blood vessels, and support long-term heart health:

-Leafy greens → magnesium + nitrates for vessel relaxation

-Sweet potatoes → potassium to balance sodium

-Ground flaxseed → omega-3s + lignans for vascular health

Comment or DM me “BP” for a direct link to my video series on lowering blood pressure naturally.

Or Join the Healthy Family Doc Coaching Group to get my step-by-step guide to eating more Whole Foods (link in bio)

19/10/2025

Consuming ground flaxseed resulted in the strongest blood pressure lowering effect ever shown for a dietary intervention in humans.
PMID: 24126178.

In this study researchers found that after just 6 months, participants who ate about 30 g (≈ 4 Tbsp) of ground flaxseed daily saw:

•A drop in the Systolic BP ↓ 10 mm Hg (the top blood pressure number)

•A drop in Diastolic BP ↓ 7 mm Hg (the bottom blood pressure number)

These drops are what we see with a blood pressure medication, but from food alone!

The authors of the study theorized that the likely reason for the drop included: alpha-linolenic acid (plant omega-3s), lignans, fiber, and nitric-oxide–mediated vasodilation.

Small shifts like this can dramatically improve cardiovascular health and longevity.

➡️ Comment below or DM me “FLAX” and I’ll send you a step-by-step guide to easily add more whole food in to your diet. If you want even more? Let’s work together to build your own healthy lifestyle plan.

12/10/2025

Every single thought you repeat becomes a message to your brain.

When you constantly tell yourself you’re tired, lazy, unmotivated, or behind your brain listens. It wires those thoughts in deeper, until they become your truth.

The shift starts when you begin thinking like a healthy person. When you tell your brain,

“I move my body every day.”
“I choose food that gives me energy.”
“I’m becoming the kind of person who takes care of herself.”

You have to train your brain to support your goals instead of sabotage them.

If you’re ready to take this work deeper, join me inside the HealthyFamilyDoc Coaching Group, where we practice turning these mindset shifts into real habits that last.

Or message me for 1:1 lifestyle coaching if you want a personalized plan to help you build the mindset and daily habits of your healthiest life.

Address

Website

http://www.healthyfamilydoc.com/

Alerts

Be the first to know and let us send you an email when Healthyfamilydoc posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City: