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

Large population studies show that eating more legumes, choosing whole grains, and ditching sugary drinks can add 10+ he...
23/11/2025

Large population studies show that eating more legumes, choosing whole grains, and ditching sugary drinks can add 10+ healthy years to your life (BMJ 2022).

If you want support making these habits stick, join my Healthy Foundations community — link in bio.

A study in the Journal of Clinical Endocrinology & Metabolism found that drinking 16 ounces of water first thing in the ...
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.

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

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

Lower your blood pressure naturally without another prescription, start with your food!These 3 foods can improve blood p...
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)

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