Leigh Debra Wellness

Welcome to Leigh Debra Wellness! Empowering you to indulge in the deliciousness of life…mind, body and soul!

Mission: My mission is to guide and empower you towards balanced wellness in all aspects of life. I am mindful that everyone is unique and therefore each person has his or her own journey towards complete wellness.

Be prepared for the next Tuesday Taco Night...with a TWIST, with this fun recipe!
Taco Zoodles!
(Recipe is in comments)

Stress Awareness Month

Pause! What is once thing you are doing today to bring a sense of peace to your mind, body and soul?

This morning, I took time to sit outside [email protected] deck of the beautiful home we stayed in in Hilton Head, overlooking a pond and listened to the sounds around me, especially of the birds, and soaked in the nature and peace. I wrote in my journal about what I was mostly thankful for about our family spring break together. Each of my items had a theme...TIME! Having teen girls, I am becoming more and more grateful for the simple gift of time together which, as our children become more independent, becomes more and more precious.
Taking TIME to be unplugged, outside in nature, looking at water, listening to the birds and journaling....all are gifts I gave myself to bring peace and reduce stress in my body.
I hope by modeling this for my girls, they too will take on these life skills. Thankfully, I already see them doing so in their own ways.

What are you doing to reduce stress in your life today?

#reducestress #stressmanagement #stressawareness
#emotionalawareness #timetopause #powerofpause #powerofnature #unpluggedtime #naturalsolutions #gratitudejournaling #familytime #familyvaca #familytable #naturalmom #blessedformyfamily #healthcoachlife #familyhealthcoach #teenhealthcoach #mindbodysoulcoach


It’s the weekend!! Do something fun! Surround yourself with people who uplift you and make you laugh! Maybe try something new. A new craft or fitness activity. Or, maybe taking some time to do an activity on your own.

And remember, you can do this during the week too. Carve out time each day to do something that makes you smile.

Engaging in enjoyable and fun activities either alone or with friends/family, promotes all of those happy endorphins to rise in the body and for stress to be reduced.

What fun activity do you have planned for this weekend?

Stress Awareness Month

Let's start with an aspect of life that is with us every second, yet sometimes feels as if it's slipping away.
Our breath is what brings us life. We breathe subconsciously. When we learn to pay more attention to our breath and be more intentional with this gift with periods of deep breathing, we can instantly feel calmer and more relaxed. Deep breathing allows the body's parasympathetic nervous system to work more effectively and allows more oxygen to flow to the body. It also leads to lower blood pressure, better blood flow, regulated heart rate, and the release of endorphins which increases "happy" hormones which calms the mind. With all of these benefits, we are able to manage stress better. With deep breathing, our mind and body will be less likely to "react" to stress in a negative way, perhaps even letting things go easier.
Create space in your day to practice the art of deep breathing. Below in this article are a few techniques on deep breathing. Deep breathing is different than our daily shallow breathing. Just like "training" muscles, we have to train our mind and body how to do deep breathing. Once we do, we can then use this powerful (yet, so simple) tool when feeling stress overtake our body.
You can schedule times each day to practice deep breathing, intentionally. By doing so, what might have become stressful during your day, might not be so stressful anymore.
I challenge you to take 2 minutes each morning after you wake up (before looking at any device) and 2 minutes before bed, to find a comfortable, quiet and peaceful spot to practice the techniques below and start making this a daily habit. I can promise you one thing...your body will start to crave it and before you know it, it will become part of your daily routine...beyond the 4 minutes a day.
My next challenge is to teach the gift of deep breaths to your children. Perhaps have a family challenge of who can do this daily for the month of April. Deep breathing is a tool children can use in any stressful situation and can do so discreetly. (important to kids) If they are about to take a test in school, they can take 3 deep quiet breaths beforehand. If they have anxiousness about getting on the school bus, they can do this while walking to the bus stop. If they are trying a new activity where they don't know anyone, they can take those 3 deep breaths. Soon, they too will learn how quickly and effectively this helps calm the mind and body.
Cheers to the powerful gift of the BREATH!


April is National Stress Awareness Month. As an Integrative Health Coach, I guide my clients to explore how specific areas of life could be contributing to their nutrition and/or health concerns and vise versa, and to set action plans regarding their whole-self. Stress is a major contributor to chronic health issues and every day health concerns. I believe it is vital for our whole well-being, to find healthy ways to deal with and reduce our stress. I am especially passionate about teaching children this at a young age.
For the month of April, I will be sharing facts, tips, information, etc, addressing this topic and welcome you to interact with my posts. The more we support each other and raise awareness on how important it is to manage stress in our lives, the happier all of us will be.

Tasty Thursday!
This was dinner tonight. I’ll admit, it was thrown together last minute. I am able to do that because I’m sure to have a variety of healthy and delish foods on hand for nights when I haven’t planned ahead.
Do you keep veggies and protein in the house each week so you can easily prep a last minute dinner?
It helps that I get a weekly delivery of farm fresh veggies from @fromthefarmer.

What’s in my bowl:
Roasted Golden Beets
Roasted Fennel
Sautéed Organic Tofu
Sautéed Spinach
Roasted Almonds
Ramen Rice Noodles
All tossed together with @traderjoes Coconut Aminos

Delish in a Bowl!

#dinnerbowl #tastythursday #healthymealprep #beets #vegetarianrecipes #vegancooking #healthycookingtips #cleaneatingrecipe #todayfood #healthymoms #healthycookingblogger #recipecreator #familytable


Doctors in Scotland can now prescribe nature to their patients

Love this! No matter what the weather or temps, we can all benefit from the sights, sounds and feels of nature!
#listentothebirds #powerofpause

bigthink.com Take one long stroll, four times a week.


Tests Reveal More Weed Killer Than Some Vitamins in Kids’ Cereals

From last year but popped up on my newsfeed again. Very scary and sad!

Laboratory tests commissioned by EWG found levels of glyphosate, first produced by Monsanto as Roundup, in samples of General Mills’ Honey Nut Cheerios. The amount of the toxic pesticide exceeded the amount of both Vitamin D and Vitamin B12. Learn more here:


ewg.org Tests found more of the weed killer glyphosate than of some vitamins in samples of oat-based breakfast cereals marketed to children, an Environmental Working Group analysis shows.

Happy Pi Day!
Make your own pizza night (form3 of us....S doesn’t like pizza) using Trader Joe’s Cauliflower Crust and I tried their new Broccoli and Kale Crust.

Who is excited Spring is in the air?
It’s going to be chilly this morning but by this afternoon will be 63!!
I love hearing and seeing more birdies in the air and enjoying the extra sunlight!
Inside...enjoying the aroma of Spring and as a bonus, the therapeutic benefits of the essential oils...uplift in mood and promotes joy and emotional balance.

#naturalsolutions #diffuserblends #essentialoilhealth #healthyfamily #healthymama #naturalhealthcare #naturalmom #farmmom #emotionalhealthsupport #mentalhealthsupport #wellnesswednesdaytip #teenmentalhealth #teenhealth #teenhealthcoach #familyhealthcoach


Is every day!!

#wordsofpower #womenteensgirls #teengirlpower #teenhealth #empoweredwomen #momofdaughters #familyhealthcoach #girlbosslife #mombosslife #empowereddaughters

Cheers to the first
Monday in March!
What CHANCES, CHOICES & CHANGES are you engaging in today, this week and this month?

How are those January goals going?
How do you feel physically and mentally?
Do you find yourself wishing you had someone to:
☀️give you guidance
☀️give you motivation
☀️give you a new way of looking at your goals
☀️hold you accountable
☀️help you with meal plans for your family
☀️help your family make better wellness choices
☀️guide your child/teen to manage stress and overwhelm in a healthier way

That’s what I DO!!!
Message me today to set up a complimentary Wellness Discovery Session!

Who needs a little boost & sunshine in their day?
Who needs some calm and better quality sleep in the evening?
Red Mandarin and Serenity are the answer!
Today is the last day to receive both of these oils for FREE when you become a new customer of mine!

Message me now and I'll help you get started with products that will keep you, your family and your home healthy and toxin-free!


BlueCross removes Oxycontin, adds acupuncture amid opioid crisis - The Daily Memphian

Good to see this happening. A move in the right direction.


dailymemphian.com Blue Cross Blue Shield taking more steps to reduce opioid circulation, and will begin covering acupuncture for pain relief in 2019.

One-Bowl Chocolate Chip Zucchini Bread

2 Zucchini
½ Banana, mashed
4 Eggs
2 tbls Local Honey or Pure Maple Syrup
2 tsp Pure Vanilla
¾ cup Gluten Free Flour
¼ cup Gluten Free Pancake Mix
1 tbls Cinnamon
1tbls Cacao Powder
½ Cup Chocolate Chips (I use Enjoy Life mini chips)

Preheat oven to 325.
Use a food processor to finely chop/shred the zucchini. I like to get it almost to a mush. Place in a bowl and using a paper towel, blot out the water/moisture. You can also use a fine strainer.
In a medium bowl, mix together all the ingredients until well blended.
Pour mix into an 8x8 pan. Bake for 25 minutes.
Let cool; Slice into thin slices and enjoy!


Why Food Could Be the Best Medicine of All

Love everything about this article! I’m blessed to be following my passion to guide individuals and families on integrating nutrition and lifestyle changes to help live healthy and vibrant lives.

#familyhealthcoach #mypassion #foodisthymedicine #timemagazine

time.com Doctors are embracing creative ways to use food to improve health and prevent disease


Heavy metals like arsenic and lead found in 45 packaged fruit juices, report finds

Important information. It’s always best to stay away from packaged beverages and drink water.


A new report out Wednesday says some popular fruit juices may contain heavy metal contaminants like lead, arsenic, and cadmium. Consumer Reports tested 45 packaged fruit juices and found measurable levels of heavy metal in every product. Long-term exposure to these metals could cause serious health....

Spiced Mediterranean Quinoa Veggie Frittata

This is so easy to make and you can use any veggies (or meat) that you have on hand. Makes great left-overs too.

🥚Veggies of your choice~I used mushrooms, sundried tomatoes, olives and kale. Onions would be a great addition but I have a sensitivity so I don’t add them in.
🥚Spices of your choice~I used oregano, smoked salt, cayenne pepper, and red pepper flakes
🥚6 Eggs (for the size pan I used…this was for two of us…and we had leftovers)
Goat Cheese

Cook your quinoa according to your package. In the meantime, saute your veggies in coconut oil and the spices. In the frittata pan, melt coconut oil and add a layer of quinoa. I used about 1 cup. Let it get crispy. Add the veggie mix and goat cheese crumbles. Whisk the eggs and pour over the veggies. Let the eggs set over medium heat until the edges are cooked. Put your pan in the oven and bake at 350 for about 20 minutes. Enjoy!

#frittata #eggsforbreakfast #healthyeating #healthyliving #cleaneating #feedfeed #kitchn #foodwinehealth #foodwinewomen #veggies #todayfood #healthybrunch #familyhealthcoach #intentional19L

Crispy Pasta Salad

My daughter loves pasta. She could live on it breakfast, lunch and dinner! She created this salad to bring for lunch at school and I thought I’d share. Sure, would I love her to use a different dressing than the Original Ranch that might have some ingredients I’m not a huge fan of? Sure! However, it’s not about being perfect! She loves her Ranch and only uses enough to make it creamy. She’s not drinking the whole bottle! I’m happy she’s adding in her greens and chickpeas for the added nutrients, especially the protein from the chickpeas. And if you haven't figured it out by now, you know our family is obsessed with crispy chickpeas!

Crispy Chickpeas-drain a can of chickpeas; saute on medium heat in olive oil and salt and pepper or a seasoning of your choice. We love to use Mixed-Up Pepper or Everything But the Bagel which is from Trader Joe’s. Saute until crispy. You can also put them on a pan and cook in the oven on 350 for about 20 minutes.

Prepare your favorite pasta or gluten free pasta and let completely cool.

Toss together a couple handfuls of Mixed Greens and Iceburg Lettuce and chop really well. Add in other chopped veggies if you’d like. Mix in one cup each of pasta and chickpeas and 1-2 tablespoons of Ranch Dressing and toss all together until creamy.
Enjoy the cool crisp of this salad!

#lunchboxideas #kidsmeals #kidslunchbox #kidsinkitchen #recipecreator #saladlife #traderjoes #recipeblogger #foodblogger #todayfood #healthyeating #healthykids #healthyfamily #familywellnesscoach #healthcoachlife #healthynova #loudounlife #intentionalL19

Tasty Thursday! (made this last night...so yummy! Definitely add to your vegetarian nights next week!)

Vegan Crispy Tofu Buffalo Bites and Dill Sauce
(gluten and dairy free)

One of my daughters loves Buffalo Sauce. We recently started to add in tofu to our meal planning about once a week and I’ve had fun getting creative with it. I’ve made many asian inspired dishes and even a soup with the tofu but was in the mood to try something different. I used to make her Buffalo Chicken, as she was the last one standing as a non-vegetarian in the house but about a year ago, she joined the rest of us. So, she inspired this dish. The irony is that she ended up being at our town center after hanging at the library with friends and they all got dinner at our local “burger” joint. She had salad of course. She’ll have to try it next time because it was delish especially mixed into a crisp chopped salad with the cooling dill sauce.

1 block extra firm organic tofu
1 cup gluten free panko or breadcrumbs
Pepper or your prefered seasoning (I used 21 salute from Trader Joe’s)
2 eggs
¼ cup Frank’s Original Red Hot Sauce
½ cup Unsweetened Canned Coconut Milk (use only the top thick part)
2 tbls Dill
1 tsp 21 Salute Seasoning
1 tbls fresh lemon juice
1 tbls dijon mustard

1) Preheat oven to 400.
2) Drain all the water out of the tofu and cut into cubes or thicker strips depending on your preference. Soak the extra liquid by wrapping in a paper towel and letting it sit for a few minutes.
3) In a shallow bowl, whisk together the eggs.
4) In a different shallow bowl, add the breadcrumbs. I like to add about ¼ cup at a time because they can become clumpy from the egg mixture.
5) One at a time, dip your tofu bites into the egg mixture to coat the whole piece and then with a spoon, sprinkle the breadcrumbs all over the tofu bite.
6) Set each piece on a cookie sheet covered in parchment paper.
7) Bake at 400 until crispy; turn after 10 mins.
8) In a bowl, mix together the coconut milk, dill, seasoning, lemon juice and mustard. Keep in fridge to get cold.
8) In a bowl, add the Frank’s sauce. After the bites finish cooking, toss them in the sauce.

Enjoy the bites alone with the dipping sauce; over a salad or in a wrap! We made a chopped salad with iceburg lettuce, mixed greens, chopped celery, chopped hard boiled eggs, chick peas and goat cheese. I used the dill sauce as the dressing. It was so delish! I can’t wait to make this again soon. BTW, if you don’t love Frank’s sauce, you can just do the first part of the recipe to make the tofu crispy and not add the sauce...my other daughter prefers it that way.

#tastythursday #vegetarianrecipe #tofueats #plantbased #vegandinner #noonionsgarlic #saladlife #cleaneating #franksoriginal #traderjoes #recipecreator #recipeblogger #foodblogger #todayfood #healthyeating #cleaneating #kidsmeals #healthykids #familywellness #mindbodysoul #healthcoachlife #healthyinnova

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