Healthy Family Doc

Creating a positive environmental association with your healthy food choices is important because:

1. Environmental cues play a significant role in shaping our food choices.

2. Creating positive associations between our surroundings and healthy foods can help us make mindful decisions.

3. Repeatedly linking a specific area or cue with nutritious choices can reinforce positive habits

4. Small changes in our environment can have a big impact on our overall health and well-being.

5. Overtime a strong enough association will develop that this becomes a mindless have it, healthy, eating becomes automatic. The default choice 🍎✅

Work on associating a certain area or cue in your environment with positive food choices to facilitate healthier eating. For me, thats a corner of my pantry counter, the “always available food”where I keep a bowl of fresh fruits (and vegetables!)

Do you already have an area like this? What can you create?

1 year ago | [YT] | 2

Healthy Family Doc

Let it effortlessly fuel your healthy choices!

Your environment plays a significant role in making healthy eating automatic and enjoyable.
Here are some key things to consider:

1. Availability and Accessibility: Think about your kitchen, pantry, workplace, and even local food options. These greatly impact the types of foods we have access to and therefore eat! Control what you can, and stock your pantry and fridge with whole, minimally processed foods whenever possible.

2. Visual Cues: Our environment can provide visual cues that either encourage or discourage healthy eating. Think of the saying “out of sight out of mind” keep the sweet and salty treats out of reach and keep a bowl of fruit front and center on the counter!

3. Social Influence: The people we surround ourselves with, and the social situations we find ourselves in, can greatly impact our food choices. If our friends, family, or colleagues consistently make unhealthy choices, it can be challenging to resist peer pressure or social norms. Find an accountability buddy who can help keep you on track when things get tough.

4. Emotional Triggers: Our environment can also play a role in triggering emotional eating. If we associate certain spaces or situations with comfort foods or unhealthy treats, it becomes easier to fall into the habit of using food as a coping mechanism. Think: hiding in the pantry to eat chocolate or sneaking a cookie on the back porch 😏

By understanding the power of our environment, we can take proactive steps to shape it in ways that support healthy eating. From stocking our kitchens to surrounding ourselves with supportive individuals, each aspect contributes to creating an environment that makes healthy choices more accessible, appealing, and automatic.

1 year ago | [YT] | 2

Healthy Family Doc

Simple ingredients and cooked at home!

Just one way I’m planning to live (without chronic diseases) for as long as possible.
Plus, this is a single pan minimal mess meal and it’s one of my husband’s favorites:

•Pan fry gluten-free or regular gnocchi in some olive oil.
•Add a can of drained/rinsed white or cannellini beans.
•Mix in 1/4 cup of pesto (or more to taste)— I batch prep this in the summer and freeze it but any kind of pesto works.
•Dice up a tomato and sprinkle on top while still warm— cherry tomatoes work too!

That. Is. It. This meal takes 15 minutes.
We served this with a side salad and some homemade garlic herb bread. Don’t have ingredients for a side salad? Add in frozen kale, spinach, or peas while you’re cooking up the beans with the gnocchi.

#cookathome #eatwholefoods #lifestylemedicine #reversechronicdisease #chronicdisease

1 year ago | [YT] | 1

Healthy Family Doc

Breakfast donuts 🤩 made with honey, almonds, plant-based yogurt and blackberries! Baked, not fried, to golden perfection. What did you eat?

1 year ago | [YT] | 0

Healthy Family Doc

Garlic comes up in a lot of my videos! And we eat it all the time 🙂 I’m compiling a video of how we grow and harvest garlic— if you’ve ever thought about growing it yourself.

Skip the Carousel

1 2 3

2 years ago | [YT] | 1

Healthy Family Doc

Getting back to my weekly goals series, sorry for the long hiatus! This week learn about whole grains, how many types are there? What is a serving? Are they good for me!?

2 years ago | [YT] | 1

Healthy Family Doc

So what’s the deal with eggs?! Are they part of a healthy diet? How many? How often? Should we avoid them all together?
Tell me: do you eat eggs? Video on “my thoughts on eggs” coming soon

2 years ago | [YT] | 1

Healthy Family Doc

If you want a blood pressure lowering boost in the mornings (or anytime throughout the day!): strongly brew hibiscus tea, about 5 tea bags per 16oz, and drink 2 cups. This may lower your blood pressure as much as a common prescription Captopril. See more tips in this video 👇

2 years ago | [YT] | 0

Healthy Family Doc

I made lemon blueberry biscuits for breakfast! What did you have??

2 years ago | [YT] | 3

Healthy Family Doc

Which one of these foods should you avoid if you have high cholesterol?

2 years ago | [YT] | 0