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The Family Fork

The Family Fork

By: Hosted by Ashley Malik | Insights inspired by Dr. Mary Claire Haver Dr. Mark Hyman and Mel Robbins
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Feel like you’ve tried everything to lose weight in perimenopause, but nothing works? Maybe you want to feed your family healthy meals, but can’t get them on board with food that supports your goals? If this is you, you’re in the right place! A wife and mom of two, Ashley Malik is an expert in anti-inflammatory nutrition, a Certified Life Coach, and former therapist (MSW). Ashley brings simplicity to family meals, nutrition, and weight loss. If you’re tired of trying to DIY your way to perimenopause weight loss and better health, The Family Fork gives you solutions you need. Each week you’ll discover approachable techniques for cooking healthy family meals, how to make simple anti-inflammatory swaps, and solutions for eating on-the-go. Plus, with every episode you’ll uncover the right mindset to stick with your nutrition, so you can lose weight and be healthy for life. To learn more, and to work with Ashley directly, visit www.ashleymalik.com.


© 2025 Ashley Malik
Hygiene & Healthy Living
Episodes
  • 41: How To Reduce Inflammation In 7 Days
    Jun 10 2025

    Summer is the PERFECT time to make small changes, that give you a BIG impact!

    This week, dive into a powerful 7-day mini-challenge designed to significantly reduce inflammation in your body.

    Get ready to feel more energetic, focused, and truly enjoy all your summer activities without feeling like garbage!

    Your 7-Day Anti-Inflammation Challenge:
    Nourish & Hydrate for Energy: Start your day with protein and veggies, drink half your body weight in ounces of water, and replace refined sugars - all to reduce inflammation.
    Move & Recharge Your Body: Increase your daily step count, and aim for 40 grams of protein by 10 AM to stay fuller and more energized.
    Mindset for Success & Gut Health: Commit to removing basic, inflammatory ingredients, and write down your wins every single day to build confidence and lower stress, allowing your body to thrive.

    More support just for YOU

    ⭐️ Cook just 3 nights/week all summer long, with this easy, family-friendly meal plan
    ⭐️ Need your question answered in a future episode? Send me a note here!

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    25 mins
  • 40: Poolside Eats & Vacation Treats (Summer Success #5)
    Jun 3 2025

    Get ready for the most fun and actionable episode in our Summer Success Series!

    In this episode, we're celebrating the joy of summer – the sun, the music, the relaxation – without any of the food guilt.

    I'm sharing my top 5 easy, actionable tips for enjoying the pool, beach, or your dream vacation with absolute freedom and confidence. You've gathered all the tools from the previous episodes, and now it's time to put them into practice with a mindset that supports pure summer enjoyment!

    Here's your guide to a guilt-free summer:

    🚗 Smart Snacking on the Go: Learn how bringing your own healthy, energy-boosting snacks sets you up for success, whether you're at the pool or exploring a new destination.
    🍹 Mindful Merriment: Alcohol & Treats: Discover how to navigate social drinking with smart alternatives and master the "three-bite rule" to truly savor your favorite summer treats without overdoing it.
    🍉 Prioritize Fresh & Hydrating Foods: Embrace fresh fruit and hydrating options to keep your energy up, reduce bloating, and satisfy sweet cravings under the summer sun.

    This episode empowers you to relax, enjoy, and make incredible memories without stressing about food. It's about remembering that one meal or one day doesn't derail your entire summer, and getting back on track is always just a moment away.

    More support just for YOU

    ⭐️ Cook just 3 nights/week all summer long, with this easy, family-friendly meal plan
    ⭐️ Need your question answered in a future episode? Send me a note here!
    ⭐️
    Adorable wine tumblers like these will make sparkling drinks taste extra special
    ⭐️ Add Grapefruit CURE to your sparkling water for a tasty treat
    ⭐️ Learn how to fit workouts into your busy summer schedule here
    ⭐️ Curious how to make summer mealtime more fun? This episode has all the answers!
    ⭐️ Time blocking is your answer to fitting it all in. Learn how in this episode
    ⭐️ The right THINKING is what will help you see success this summer. Grab this framework to make it easy!

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    24 mins
  • 39: THINK Your Way To A Healthy Summer (Summer Success #4)
    May 27 2025

    Get ready for an episode that truly unlocks the magic behind your summer goals!

    We've talked about workouts, healthy meals, and time blocking, but today, we're diving into the most powerful tool of all: your mindset.

    I share how our thoughts and feelings directly shape our reality. If you've ever felt stuck with "not enough time," struggled with making progress, or felt deprived while trying to eat healthy, this episode is for you! We're exploring how to use your brain to design the confident, energetic, and fun summer you truly desire.

    Here's what you'll discover:

    Your Brain's Hidden Blocks: Unpack common thought patterns around time, progress, and desire that might be sabotaging your summer health goals.
    Shifting Your Story: Learn how to recognize feelings like frustration, shame, or feeling left out, and proactively shift your mindset to unlock creative solutions instead.
    The Power of Proactive Thinking: Understand how a positive, intentional mindset makes healthy eating, consistent workouts, and effective time blocking so much easier to achieve.


    ⭐️ This episode is the cornerstone of our "Summer Success Series," bringing all the pieces together. It's about empowering you to control your narrative and make choices that lead to your dream summer, no matter what challenges come your way.

    More support just for YOU

    🥗 Cook just 3 nights/week AND have a list of emergency/back-up meals, when you join the Supper Club
    🍡 Fast, easy, and healthy snack ideas that your whole family will love can be found here and here
    💪 Learn how to create an effective workout schedule here, then sign up for my favorite workouts here
    ⏰ Check here for essential time blocking tips, for your best summer ever!

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    34 mins

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