Easy veggie recipe


When you have many raw veggies, but not enough of any one type - this is a delicious, no thinking plan.

Dice them all up, mix with olive oil, salt and pepper, minced garlic and any spice that seems to go with your meal or even no additional spices.

Place them on pan on top of parchment paper or a silicone roasting mat in single layer, roast at 425-450 degrees F in the oven for 10-15 minutes. Then, flip them and  roast another 10-15 minutes or until done to your liking.

Most kids love them too and many enjoy getting to pick the spice for the night.  Let them wash their hands and help mix up the veggies with their hands! Involving your little ones in the kitchen early will enhance their love of healthy foods. 

Have a joy filled day! Tonya

Now’s a great time to sign your program up for resident group coaching plus sessions and/or faculty CME group coaching sessions or faculty.  Learn more here.

Are you a family medicine resident? Schedule a...

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The gift of the benefit of the doubt.

I have friends and colleagues that naturally grew up with the mindset of giving everyone the benefit of the doubt.  I’m not sure why I didn’t, but I used to often assume the worst about others.  I didn’t even see it as a problem until I was in training. 


Thankfully, I began to learn to give patients the benefit of the doubt during training. By way of example, I experienced my fair share of narcotic seekers and manipulating who wanted to either abuse medications or divert prescriptions for money. Cynicism reared its head early; however, I had key faculty, colleagues and patients that taught me some important concepts. 


One lesson was that some patients do a bit of over-acting as a preemptive tactic.  They fear they won’t be believed and will be dismissed so they exaggerate.  I particularly remember this in a few patients of our large population of patients with sickle cell disease needing admission for severe acute...

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Practical tips for stress, exploring burnout vs moral injury, and more.

Stress, Burnout, and Moral injury in healthcare


I recently listened to Brené Brown’s podcast on Burnout with Emily and Amelia Nagoski, twin sisters, who wrote the book Burnout: Unlocking the Stress Cycle. If you haven’t listened to it, I recommend it: Podcast link (summary tips at the end of my blog).


I reflected, as I have more often since I’ve been coaching, how poorly we as physicians process emotions in general. I plan a future blog devoted wholly to this. This podcast episode emphasizes what we can do with the stress when we can’t control the stressors. We know chronic stress can lead to burnout.


Let’s spend a couple of minutes talking about that. Burnout is part of my story. Coaching has been shown to prevent and treat burnout as demonstrated in recent studies - Article #1  and Article #2 


Burnout involves at least 2 of 3 defined components. 1. Emotional exhaustion – which seems...

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Shaming Feedback vs Growth feedback - take homes from Duolingo.

Can we talk all things feedback? Feedback can be beneficial for doctors to gain awareness of strengths and opportunities for improvement.  As physicians that went through innumerable tests and critiques before and during medical school, throughout training, and in ongoing board certification and quality measures, we can fall into some unhealthy patterns around evaluations.  The impact of any feedback actually depends, not only on the methods and the giver, but on how it’s received. 


Thankfully over the last few years, there has been an emphasis on quality feedback processes in residency training.  I personally feel it’s better than 20 years ago - intentional encouragement for feedback to be specific, timely, positive and constructive, involving the self-reflection of the resident, with mutually designed goals and action plans. I also know in the world of academics, it’s not perfect every time.  But the effort is in place. So, this...

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Committing to your health as you serve others regarding their health.


My latest Vlog on exercise and movement as busy physicians.

Pro tip: Don't add it to your "should do" list - add it to your "I get to list" and then commit to it but allow flexibility and self-compassion.  

Start low and build up slowly if it's been awhile.


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My journey to coaching

I’ve been asked to tell how I ended up in this physician coaching space a few times over the last several weeks. So, I decided to do some reflective writing about my journey.


There were four major experiences that overlapped and culminated in the creation of Joy in Family Medicine Coaching Services, LLC.


First, my own personal burnout story which reached the pinnacle in March 2015.  Mine was mid-career in timing (11-20 years out).  I was absolutely loving academic medicine and all the many hats I had to wear.  I really felt like overall I was doing a good job.  Retrospectively, I aimed for perfection in each area and relied on external validation.  I hadn’t yet started viewing perfectionism as something I could dial up or down depending on the task.  I was 100% perfection-oriented on every task. That led to working through each and every lunch time, developing lectures at night, and foregoing socializing with colleagues as...

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Self-care as a busy physician

Self-care can consist of many things.  Good nutrition, exercise/movement, mindfulness, meditation, prayer, reading, spiritual practice, connection with others, gratefulness, giving, setting boundaries, getting out in nature, relaxing, play, restorative sleep, pampering, goal setting/prioritizing, vacations, scheduled alone/down time. Basically, self-care means taking time to improve and prioritize your physical, spiritual, and emotional/mental health.


Many of the self-care items above can lead to rejuvenation in the short-term. The definition of rejuvenate: a transient verb that means to make youthful again; give new vigor, to restore to an original state.  Synonyms of rejuvenation: revitalize, freshen, recharge, refresh, renew, repair, restore, resuscitate, revive. 


Which areas are you neglecting? Which of those areas will benefit you most? Which will feel the best even if you can't imagine fitting them in? Rejuvenating self-care can take...

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Awaiting the arrival of joy

How many of you have been waiting for joy to arrive? When do you think it will appear?

Many professions and individuals slip into the mentality that when they get through the current stage or stressor, they will finally find their joy. It’s incredibly prevalent among physicians given the nature of our delayed gratification in training. It’s common to think joy will arrive or be delivered after an accomplishment.


“I finished med school and matched into residency” (peeks outside front door looking for the joy package) “Oh, it must be after I get this tough intern year out of the way.”


 “I finished internship.” (looks out front hoping to see the FedEx delivery person with Joy in hand) “Hmmm, not yet. Likely after my tough ICU rotation where I will learn a ton.”


“I survived ICU!” (checks phone for “Joy package out for delivery” message) “No notification yet, maybe as I get...

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Fast and healthy are not mutually exclusive.


By spending 5 minutes on meals before leaving for work- you can find a healthy breakfast and prep a healthy lunch. Here are my go - to's. You can find your own. You're smart - get your brain working on what way you can get fruits/veggies/whole grains/protein in for breakfast and lunch in fast manner. Making choice in the morning will help you from choosing a less healthy choice at lunch when you're hungry and suffering from decision fatigue.

Have a joy filled day!  Tonya

My next 6-week coaching plus program for residents starts October 26. Learn more here: www.joyinfamilymedicine.com

Are you a family medicine resident physician? Schedule a free discovery consultation with the coach to learn more about how coaching can help you in training and throughout your career and to see if it will be a good fit.  https://joyinfamilymedicine.as.me/?appointmentType=13393870 

Are you a program director, core faculty or a residency behavioral scientist?  Schedule...

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Intentional friendships

Starting in residency and amplified ten-fold as we transition to early career, many physicians realize that close friendships take more intention. Often, we are oblivious to it early in our career as we’re so busy working in a new setting and raising families, but it eventually catches up. Over several years, I eventually connected with some special friends in Florida, especially when my work life wasn’t insane.


After moving from Florida to Alaska (another story for another day), I was profoundly grateful to have a group of three other women that became instant friends. Someone had networked us together and we hung out regularly. Over the following year, I became consumed with my academic job and one by one those friends moved out of state.


The loss of connection was insidious. Do you know when it hit me?  When I needed someone to help pick out paint colors! My daughters were grown and living out of state. I had been through burnout and changed to...

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