Leighann Graham Nutrition & Wellness

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United States
Buffalo, NY
Leighann Graham Nutrition & Wellness

🍵nutritionist
🌈 plant based recipes + holistic wellness
https://www.instagram.com/leighanngraham_/

+ Leighann has witnessed first-hand the burn out and unsustainable results fad diets and quick fixes bring. She works individually with clients that are exhausted from chronic dieting and ready for more sustainable and less restrictive nutrition & lifestyle changes. She brings personalized nutrition advice to those looking to manage their weight, feel happier and healthier in their own skin, gain

energy and/or improve digestion.
+ “Quick fixes” like fad diets not only bring about fear and stress around eating but also fail to create sustainable changes. As a holistic nutritionist, Leighann will help you redefine your relationship with food as well as create nutrition and lifestyle habits that actually stick.
+ The objective when working with a nutritionist isn’t to completely restrict you from your favorite foods or pastimes but to implement more nourishing foods into the diet, reduce the consumption of foods that cause inflammation (disease and sickness) and implement lifestyle changes that will benefit your health journey.

04/19/2023

📲🤳💎Finally got an EMF protecting phone case! I’ve been wanting one of these for awhile to help limit the effects of electromagnetic radiation.

Studies have linked exposure to electromagnetic fields to decreased brain function, fertility issues, certain cancers + imbalances within the gut microbiome. Research shows that good bacteria in the gut actually grows slower when exposed to EMF’s, allowing bad bacteria to grow more rapidly. As we know, the health of our gut microbiome is essential for a healthy immune system, stabilized mood, energy levels, sleep quality, hormone health + so much more.

My phone case from .io is made from a crystal called shungite which is known to absorb and neutralize electromagnetic radiation. As someone who’s on their phone a lot and also pregnant, finding something to combat this radiation was really important for me and my lil bb (kids absorb 3x more EMF’s than adults)

Check out their cases here https://radenergy.io/collections/phone-casesand use my code: LANNGR for 10% off their products 💛✨

04/14/2023

Spirulina 💚One of my favs! Spirulina a blue-green algae that was originally used by the Aztecs to boost endurance and fight off sicknesses. It’s loaded with nutrients including B-vitamins, antioxidants, iron, magnesium, copper, fatty acids + essential amino acids. The high nutrient content in spirulina can aid in:
— energy levels
— immune function
— improving skin health
— lowering inflammation
— proper digestion + nutrient absorption
— increasing iron levels

I always make sure to buy organic spirulina from a quality source and drink it mixed in either water or a smoothie 🌱✨

04/13/2023

The health of our gut is one of the foundations of our overall health. Due to factors such as poor diet, alcohol, environmental toxins, stress, pharmaceutical products, etc, our gut can become unbalanced & overrun with bad bacteria causing a number of health issues. Here are some of my favorite foods to add into my diet in order to: reduce inflammation in the gut, fuel the growth of healthy bacteria and stimulate digestion (to avoid bloating, constipation & digestive discomfort). Try adding 1 or 2 of these into your daily diet 💛🌱✨

04/03/2023

🍌✨ Plantain bowls; with black beans, quinoa, cabbage & carrot slaw, avocado & a chimichurri dressing

🍌For plantains:
— I used 4 ripe ones
Cut into slices, add 1-2 TBSP melted coconut oil & a pinch of salt, bake at 425 F for 15 minutes (check half way and flip if needed)

🌱For chimichurri:
In a food processor combine:
- 3/4 cup parsley leaves
- 3/4 cup cilantro leaves
- 1/2 of a Serrano or jalapeño (you can add more or less depending on how spicy you’d like it)
- 1/4 cup olive oil
- Juice of 1 lime
- 1 TBSP maple syrup
- 1/4 tsp salt
- 2-3 TBSPs water

04/01/2023

It’s been about 10 years now since I started to dive into the world of whole body wellness + natural healing. I started questioning the mainstream way of doing things when I realized that most people around me were struggling with their health on some level (myself included).

I was about 30 lbs heavier (lots of inflammation), low on energy, poor digestion, dealing with skin issues, & wasn’t really thinking twice about what I was consuming. My thought process was as long as you’re burning off the calories you take in, it doesn’t really matter what you eat.

I lacked the awareness that everything is connected, that the food we eat makes up our cells and has the ability to heal us, that our quality of sleep affects so much more than just our energy levels (appetite, cravings, hormones, etc.), that the health of our skin is a reflection of what’s going on inside the body, that our brain & digestive system are connected and so much more.

My own health journal is what set me on a path to learn as much as I can (in & out of school), and to share this knowledge with others. I work with my clients to set up a plan personalized to your needs in order to improve your health concerns & ultimately feel confident about your diet/lifestyle choices.

✨Some of the common issues I work with my clients on:
- Digestive issues (bloating, constipation, acid reflux)
- Low energy, brain fog, inability to concentrate
- Imbalanced gut microbiome (to improve immunity, hormones, mood, nutrient absorption + more)
- Addressing nutrient deficiencies
- Stress management
- Removing waste + parasites from the body

If you’re interested in working together, fill out the application at the link in my bio or send me a DM 💗🌸✨

03/10/2023

Papaya 😋 my favourite way to get my digestion going every morning. Papaya contains a natural digestive enzyme called papain which can help you better break down food & absorb nutrients. It’s also super hydrating and contains an abundance of antioxidant rich vitamins to help replenish our body after our night’s sleep ✨🌱🤗 yum.
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03/08/2023

Join us for our virtual full moon ceremony tonight at 9PM EST 💛
https://mailchi.mp/6f472eeba53a/virgo

03/03/2023

Something I’ve been learning about and finding so interesting is: our reticular activating system ✨ The reticular activating system (aka RAS) is a bundle of nerves that connects our subconscious mind with our conscious mind. We are exposed to soooo much information on a daily basis and whether we know it or not, this information goes directly into our subconscious part of the brain. The reticular activating system basically works as a filter to bring awareness only to pieces of information that it knows is important to our conscious mind.

For example, you learn a new word and all of the sudden start hearing or seeing that word everywhere. Or…. You are in a negative headspace and all you can see is the negative in everything (when it rains, it pours kind of mindset). Or you’re in a happy, positive state & good things just keep coming your way.

The cool thing is… we can really use the RAS to our advantage, especially when we want some specific. When we want to attract something into our life, we can start to visualize it, put focus on it and bring it into our conscious awareness. That’s when we’ll start to see all the opportunities or ideas that can bring us closer to our desire. Cool eh 🤗😏
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02/24/2023

The best thing you can do for current & future self is learn how to heal and take control of your own health ✨💪🏽🧃

— Learn how to move away from the Standard American Diet and replace it with foods that nourish your body on a cellular level
— Learn how to stimulate your lymph to rid the body of toxins that are weighing you down
— Learn how to advocate for yourself instead of relying on a broken system that is designed to keep you sick
— Learn how to connect with yourself on a deeper level and reconnect with your intuition

You’ll start to see so many things in your life shift as you connect back with yourself. It’s not always easy- especially considering our society supports and promotes exactly the opposite but your future self with thank you 👏🏼
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02/22/2023

mango season>>>> 🥭😋✨ chia pudding with mango, banana & homemade granola 😍 I will post the granola recipe if anyone wants it 💛
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10/20/2022

Did you know that the quality of your hair is affected by your blood? 💁🏼‍♀️

Hair growth and the quality of our hair is reliant on healthy, nourished blood being circulated up to the scalp- otherwise your hair roots will suffer from malnourishment and follicles won't be able to grow.

Poor blood flow can result in:
—Hair loss or thinning
—Balding
—Weak hair
—Hair that doesn’t grow past baby hair length
—Dull hair

Some ways we can increase blood flow to the scalp:
—Eat a healthy and balanced diet to ensure you're getting the nutrients needed to help increase blood flow (vitamin b3 + b7 can help with this) and help protect hair from damage (antioxidants can help with this)
—Test for any nutrient deficiencies, especially iron deficiency. Iron is needed to produce hemoglobin which helps transport oxygen to the cells so they can grow and repair- including cells that help with hair growth.
—Regular exercise especially yoga to help stimulate blood flow
—Scalp massages
—Include blood building herbs into your daily routine (do your research before taking herbs)
✨💁🏼‍♀️
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10/12/2022

It doesn’t have to be “sick season”. 🍉🍊🍋✨🙏🏼
Let’s talk about some ways we can protect ourselves over the next couple of months and beyond.

–get the lymphatic system moving- this is essential for removing toxins from the body. The lymphatic system can be stimulated through daily movement (this can be as little as a 15 minute yoga session at home or a walk around the block), breathwork, lymphatic massages, dry brushing, jumping up and down on a trampoline, etc.

–make yourself an immune boosting health shot or juice. This can be done with water, ginger or turmeric, lemon and a bit of cayenne pepper. I’ll make a video on how to make these asap

– reduce your alcohol consumption; alcohol is damaging to the gut which then weakens the immune system. Alcohol also dehydrates us, depletes us of nutrients needed to strengthen immunity and prevents us from getting a quality night’s sleep to recharge.

– find ways to reduce the consumption of ultra processed foods and add in more nutrient-dense, whole foods to the diet. There’s ways to make holiday food and desserts taste amazing without the need for excess refined sugars and carbohydrates.

–keep immune supporting herbs on hand such as echinacea, oil of oregano, ginseng, elderberry, etc. **please do your research before taking herbal supplements**

–lastly, if you’ll be lacking sunshine over these next couple months, talk with your practitioner about supplementing properly with vitamin D.

Stay healthy, friends! 🤍✨🌱

09/08/2022

The subconscious mind is in control.

According to neuroscientists, only 5% of our brain activity is conscious meaning the 95% of our behavior, actions, habits, beliefs and emotions go beyond our conscious awareness. That’s crazy.

Think of your subconscious mind as a data bank of old memories, experiences (both good and bad), beliefs and teachings. Our everyday feelings, thoughts, actions and beliefs are all influenced by past experiences that are stored in our subconscious mind.

Once you start to pay attention and start living more intuitively instead of on autopilot you’ll begin to notice which reactions/behaviors/habits are tied to the unhealed parts of us.

The good news is, we can reprogram our subconscious to work in our favor. Tomorrow, 9/9 .medic and I will be joining together on zoom to talk about how to become more aware of your subconscious mind and how to reframe certain limiting beliefs. It’s also the full moon in Pisces which holds a lot of energy surrounding our subconscious and intuitive side.

Tomorrow’s ceremony will consist of journalling prompts, guided meditation, subconscious activation exercise and tips/tricks to help you tap into your subconscious on your own!

Join us at 7pm EST. https://mailchi.mp/5cbd8e22e5f5/pisces:)
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08/31/2022

HEALTHY COOKIE DOUGH BITES

— 1 cup + 2 TBSP oat flour (use gf oats if necessary)
— 1/2 cup peanut, almond or cashew butter
— 3 TBSP maple syrup or agave
— 1 tsp vanilla
— pinch of sea salt
— 1/2 cup dark chocolate chips

Mix all the ingredients together until combined and roll into bite size balls. Let chill in fridge until hardened a bit and enjoy 🤍✨🍪

08/18/2022

Easy creamy red pepper sauce 🌶🍝✨

— tbh I totally winged this sauce but these are the approximate measurements… you may need to adjust seasonings to your liking 😋

1/2 white onion
1 red bell pepper
2 cloves garlic
olive oil (for sautéing)
1/3 cup cashews
3 TBSP nutritional yeast
1/2 cup vegetable broth or water (you may need more if you want it thinner)
Red chilli flakes
Handful fresh basil or 1 tsp dried basil (optional)
Salt + pepper

— soak cashews in hot water for at least 20 minutes before making the sauce
—Sauté the onion, garlic and diced red pepper on the stovetop over medium heat with olive oil, salt + red chili flakes until translucent (about 5-7 minutes)
—transfer veggies to a high speed blender and add in the drained cashews along with the rest of the ingredients
— blend until smooth, taste and adjust seasonings as necessary (you may want more salt, chilli flakes, broth, etc)
— pour over cooked noodles. I added in roasted red peppers, cherry tomatoes and spinach to the final dish and topped with some homemade vegan Parmesan 🤤

07/22/2022

Medicinal mushrooms are so powerful 🍄💥 Have you heard of mushroom tinctures, coffee or powder? The mushrooms that are in these products are actually amazing for the mind and body- they’re not only powerhouses of nutrients but can also help strengthen the immune system, improve your memory/mental clarity, increase endurance, have been known to kill cancer cells and so much more. I love using an organic mushroom powder in my smoothies or coffee.

Some brands I like are:

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07/05/2022

5 ways to make your meals a bit healthier:

Avoid cooking with inflammatory oils such as canola, soybean oil, vegetable oil, corn oil, etc. These oils have high levels of omega 6’s, which we need but not in high amounts. When using oil- opt for a pure olive or avocado oil (check the back label to make sure it’s 100% olive or avocado oil, companies get sneaky)
Avoid refined sugars- if a recipe calls for sweetener, opt for pure maple syrup, dates or organic agave instead of white/brown sugar (still in moderation)
factory farmed meat/dairy- inflammatory AF. The majority of meat and dairy products you can find in your grocery store come from factory farmed animals that are given antibiotics, various medications, synthetic hormones and are fed a variety of GMO ingredients before they get on your plate. If you eat animal products, it’s really important to know the source and do some consumer research.
Add in organic leafy greens- I try to add in at least one portion of leafy greens to my meals every day. Kale, spinach, chard, arugula, lettuce and salad greens provide so many nutrients and are great for reducing inflammation in the body. Greens are always something I buy organic as they are heavily sprayed crops.
Make your own dressings and sauces- of course there are exceptions but the majority of bottled dressings and sauces are filled with preservatives, hydrogenated oils, sugars and other additives. Making your own sauces/dressings is actually so easy and usually taste better.
🍋🥬🥑🥕🍉🧅✨

Address

Buffalo, NY

Website

https://msha.ke/leighanngraham

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