Leigh Debra Wellness

What do you like to add potatoes to? Chop your potatoes Toss with olive oil, salt, pepper and fresh rosemary and a few drops of doTerra rosemary essential oil. Fun Fact: Rosemary supports healthy brain function such as memory, retention and focus. #cookingtips #healthycooking #healthycookingclass #cookingathome #cookwithoils #naturalhealth #dinnerideas #holistichealth #cleaneats #mealplan #healthyfamily #familytable #ingoodhealthldw

Intuitive Health! Your body sends you messages. Do you listen? My body has been sending me little whispers of feeling a little “off.” I haven’t been sleeping well, some muscle/joint pain, and I haven’t been “regular.” Some think its taboo to talk about “stool health” but as a health coach, I believe our digestive system, including our stool, gives us messages and information about our health. We just have to slow down enough to take notice. Our bodies are excellent communicators! So, I’ll be vulnerable in sharing my story to educate you about this! I know there are some nutritional and lifestyle changes I can work on. That’s always my mindset when I feel my body and health are off. Not an OTC or big box store med. That’s not going to help in the long run and could have negative side effects. I ask myself, what can I take control of? Watch my video to see how I’m RESETTING this week, including juicing! (Not medical advice…this is my story and my knowledge) If you feel you need a reset, come join me or follow along for health inspiration! Remember, our bodies are all unique, so if you desire more guidance specifically for you, reach out or fill out the form in my link for a complimentary wellness discovery session. Cheers to a healthy reset! #healthreset #wellness #resethealth #intuitivehealth #foodheals #juicing #juiceforhealth #nodairy #plantbased #eatgreens #gutbrainconnection #guthealth #microbiome #integrativehealth #functionalmedicine #nourishyourbody #menopausehealth #momhealth #thisis50 #healthcoachlife #familytable #ingoodhealthldw

🥕🍆🥦🍓🥬🍅🫑🍎 FARM MARKET DAY!@eatlocofarmersmarkets I love that our neighborhood has a farm market every Sunday, even in the Winter. My husband and I walk up almost every Sunday. We love to support our local farmers and small business owners. Everyone is so friendly! I often plan my recipe creations based on what I find at the market each week.Watch for what’s on my menu this week and keep following for my recipe creations…always simple, delish and healthy!CHEERS TO SUNDAY!#eatlocofarmersmarket #farmmarketday #eatlocalgrown #supportlocal #recipecreator #mealplan #mealprep #healthyrecipes #cleaneating #wholefoods#eattherainbow #plantbased #holistichealth #teencoach#healthcoach #familytable

PLANK - A - DAY A few friends and I were working out and talking about planks. I said several years ago I did a challenge where I did a plank a day and I am going to do it again this year. So, we challenged each other and have been having fun checking in. We started a few days before the new year, so we are on day 10...High-Five to us! I also got a few neighbors to join the challenge and decided why not challenge others in my wellness world! Who is up for a Plank-A-Day Challenge? Start where you are. Even 10 seconds! Even if you are on your knees at first! Do full plank or forearm plank. Add leg lifts or shoulder touches for an extra challenge. Do it at random times and places during the day. Maybe your goal is 30 seconds so you do it twice in a day for 15 seconds to start. Mix it up! Make it fun! Get the whole family involved! Check in here and my stories for motivation and reminders to plank! By committing to one new habit, you can create other new habits from that one. Show yourself what you can do and build from there! Celebrate yourself doing your planks and you’ll be amazed at what other habits ou stack on top of it. There are many benefits to planks: Strengthens Full Body Strengthens Core Supports Positive Mood Improves Balance Improves Posture Improves Flexibility Improves Metabolism Reduces Chance of Back Injuries Plank Tips: Don’t arch your back Keep head in alignment with back Keep shoulders over elbows/forearms or over wrists Keep hips raised and in alignment Squeeze your glutes Stabilize your abs Want to learn more about doing a proper plank? Read this article and ask a trainer at your gym. https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day **If you have any type of injury, please do not participate. As always, if you have concern, ask your doctor or personal trainer first. This isn’t medical advice. This is based off my personal experience, working with coaching clients on goals a

🍕🍕🍕🍕🍕 Friday night is make your own pizza night in our house. Making your own pizza can be fun and creative. It is a healthy alternative to ordering take out because you get to control the type of oils used and the ingredients. Don’t get me wrong, I’m not saying to never order take out…Nothing like a good ol’ greasy NY Style pizza every so often! Do you prefer NY Style or Chicago Style? Make your own pizza ideas: 1)Crust: look for premade to keep it easy. I like Caulipower’s gluten free crust. You can also use Naan Bread or even make pizza bagels. 2)Use different sauces each time you make a pizza: tomato, pesto, bbq sauce, hummus, mashed avocado or mashed sweet potato 3)Create a pizza toppings bar with lots of fresh veggies and traditional/non traditional toppings 4)Make your pizza healthy by using lots of veggies and less cheese instead of vise versa My Pizza: @traderjoes gluten free crust @traderjoes vegan pesto arugula and spinach mushrooms artichokes olives goat cheese 🍕What’s your favorite pizza topping? #pizzanight #makeyourownpizza #glutenfreepizza #healthypizza #cauliflowerpizza #dinnerrecipe #instarecipes #cleaneating #healthyrecipes #mealprep #mealplanning #teencoach #collegecooking #recipecreator #holistichealth #familymeal #familytable

🌮Taco Tuesday!🌮 Do you prefer a hard taco, soft taco or taco bowl? In my family, we all like to build our own bowl and crunch up tortilla chips on top. I made tofu using @traderjoes organic sprouted tofu and chick peas for us vegetarians. I also made chicken for my daughter who eats meat using organic free range from Traders. I cooked it in the @pamperedchef air fryer. She said it was delish. I used Traders Chili Lime spice on everything. Taco Night is so easy to do. Cook rice or quinoa. Cook your protein, chop veggies and greens of your choice, mash up avocado, put out any toppings like cheese and olives and crunch up tortilla chips. I like to use the grain free chips from @sietefoods. Make extra of everything so you have lunch for the next day! I keep cooked quinoa in the fridge to add to salads and eggs or to use for another type bowl the next day. 🌮 #tacotuesday #taconight #vegetarianrecipes #glutendairyfree #mealprep #mealplanning #cleaneating #cookinghacks #recipecreator #instafoods #fbreelscontest #momswhocook #easycooking #nutritioncoach #holistichealth #teencoach #collegecooking #airfryerrecipes #familymeal #familytable

It’s Friday! ✋🏼High-Five Friday Time!!✋🏼 🌟Celebrate your Teen!🌟 What will your teen high-five for today? When your teen looks at him/herself in the mirror and gives a high five while saying out loud something they know they are proud of, the brain hears this and listens. This one little act, can change the signals the brain is sending to the body and can have a positive impact on emotional, physical and mental health. Getting in the habit of positive self talk also leads to belief, confidence and self-worth for your teen. So, every Friday, have your teen take a high-five moment and before you know it, they’ll start doing this daily. #teenmentalhealth #teenhealth #holistichealth #bioemotional #gutbrainhealth #teenhealthcoach #teenadvocate #collegelife #collegewellness #dormlife #familytable

It’s Sunday night before a new school week. Does your teen get a sudden 😘Stomach Ache or 😘Headache or 😘Hives or….. In this video I share ways Sunday Blues might exhibit in teenagers which sometimes get overlooked and disregarded. What signs does your teen show when anticipating a new school week? Be sure to follow my page here or on Instagram for tips for teen health and share with others. #teenhealth #teenmentalhealth #highschoollife #collegelife #holistichealth #integrativehealth #teenhealthcoach #gutbrainconnection #eatforenergy #healthyfamilylife #sundayblues #mondayblues #mondaymotivation #familytable

💗You all know I’m passionate about empowering teens to live their most joyful and energetic lives with holistic/natural healthy habits. Did you know that part of that passion was created from my own story with my daughter’s health journey? 💗Excited to share the Rebuilding My Health podcast episode I was interviewed for to share Lauren’s story (with her permission) and about the holistic approach we took to help her cope with POTS and H-EDS. (postural orthostatic tachycardia syndrome and hypermobile ehlers danlos) 💗I’ll admit, when I listened to it myself, I got emotional hearing our own story. As did my husband. We are so proud of our daughter’s resilience in how she copes with her conditions with grit and grace. She’s gone from a Freshman in high school who could hardly get out of bed to just completing her Freshman year of college and creating her best teen life! 💗I’m honored that Casey had me on to share because I’m on a mission to help and give HOPE to other families with children who have pots or other chronic health conditions. I also hope that by sharing Lauren’s story, it gives others insight to teens who are challenged with chronic health conditions which often are “invisible” yet can be debilitating both emotionally and physically and this on top of traditional teen life challenges. 💗Thank you for listening and please share with anyone who you feel would benefit from our story. Please follow this podcast for other inspirational stories too. 💗Link to the podcast and a contact form to connect with me can be found in my bio. #potssyndrome #potsawareness #pots #dysautonomia #dysautonomiainternational #sutp #potsabilities #gutbrainhealth #vagusnerve #chronicillness #edsawareness #holistichealth #holistichealing #teenhealth #teenwellness #teenhealthcoach #holisticlifestyle #foodisthyhealer #lifestylemedicine #rebuildingmyhealth

Why I say NO to the blue and red crap drinks. What are other natural and holistic options for ELECTROLYTES? It’s hot and you were out exercising or maybe you have a stomach bug and you need electrolytes. It’s important to keep healthy levels of potassium, sodium and magnesium in your body. Watch the video to learn more!! #naturalhydration #healthcoachlife #nofooddye #knowledgeispower #holistichealth

TRADER JOE’S Finds 🌟What did I buy at Trader’s today? 🌟Why it’s important to read labels. 🌟Why I suggested Organic Nut Butters 🌟What’s for dinner? #traderjoesfinds #healthcoach #moderationnotdeprivation #imperfectlyperfect #healthydinner

What's for Dinner? Baked Salmon (wild-caught) Crispy Kale & Collard Greens Roasted Chick Peas Goat Cheese Sauce: 1 mashed avocado 1 tbls dijon mustard 1 tbls avocado based mayo Everything is seasoned with Trader Joe's Lemon Pepper Seasoning. *most ingredients are organic Cooking doesn't have to be hard or take a long time. You just need to have staples in the house, plan ahead and create the time in your day to get it on the table! #healthyliving #quickdinner #easymeals #cleaneating #mealprepplan ##recipecreator #foodblog #healthylifestyle #healthymamas #healthyfamily #glutenfree #dairyfree #lowfodmap #salmondinner #eatyourgreens #greenprotein #mealunder30 #foodblog #instafood #foodstagram #familyhealthcoach #teenhealthcoach #teenwellness #collegewellness #familytable #bettertogether #maketodaydelish