Leigh Debra Wellness

Leigh Debra Wellness Hello and Welcome! Hi! My name is Leigh! I am a mom of two teen daughters and an Integrative Nutrition Health Coach for Teens, ages 12-22. Cheers to Wellness!

I empower and guide teens to live a holistic, natural and nourished life...mind, body and soul...all while keeping it simple and real.(read below) I have a passion for all things wellness for your family and teen. I empower and guide families with teens to live a holistic, natural and nourished life...mind, body and soul...all while keeping it simple and real. Whether your teen has a chronic healt

h condition, is overwhelmed and stressed, suffers from every day health challenges, is going off to college and wants to be prepared, or you simply desire better health for your teen/family, I work TOGETHER with your teen (and you!) on your child's health journey to take actionable steps to live a vibrant and energetic life and to set them up now with healthy habits for life and we have FUN while doing so. I do have a special spot on my heart for teens with Postural Orthostatic Tachycardia Syndrome, as my own daughter has POTS. We have taken a holistic and natural approach with great success. While not a cure and not perfect, she has made tremendous strides going from not being able to get out of bed as a Freshman in high school to just completing her first year of college and lives a beautiful, full and functioning life! My hope is that I can help other families who have teens with POTS do the same.

04/20/2026

Mindfulness Monday: Sleep Edition 😴✨
Watch and listen for more tips!

Sleep isn’t just about bedtime… it’s about what happens all day long.

👉 One simple shift a teen client recently discovered:
More movement during the day = better sleep 💤

Even something as simple as an after-school walk or a family stroll after dinner can make a big difference… for sleep, mood, and digestion 👏

If your teen is struggling to wind down at night or stay asleep, try layering in a few gentle rituals:
🌿 natural light during the day
🚶‍♀️ movement during the day
📵 less device time before bed
📝 journaling or quiet creative time
🎧 calming music or meditation
💛 intentional breathing to settle the body

It doesn’t have to be complicated… just consistent.

🎯 Choose one simple sleep-supporting habit to practice as a family for the next 2 weeks and share it below. ✨





04/15/2026

Mindfulness Monday
(recorded Tuesday; posted Wednesday…clearly I might need to hire a social media manager! Keepin’ it real!🤣)

What does your teen do for fun?
I’m not talking about their regularly scheduled activities… but what they choose to do outside of them.

Listen in for some simple tips & encouragement… for you, too 💛

For me lately, it’s all about playing Mah Jongg!🀄️

👉 How are you modeling fun & joy through your own hobbies for your teen? ✨
👉What hobby does your teen engage in or want to try?✨





03/31/2026

Natural light is one of the most powerful (and free!) ways to help our teens and young adult kids create their wellness…
day and night. 🌞🌙

Watch the video for more details and simple tips.

Here are some benefits of natural daylight and moonlight, especially in this day and age of constant exposure to artificial light.

☀️ Morning & Daytime Light:
• Supports a healthy circadian rhythm (your body’s internal clock)
• Boosts mood & helps reduce anxiety
• Improves focus, energy, and productivity
• Signals your body to produce serotonin, our feel-good hormone
• Helps balance hormones naturally
• Supports digestion & gut motility

🌙 Evening Light (and less artificial light):
• Supports natural melatonin production
• Improves sleep quality & deeper rest
• Helps regulate metabolism & blood sugar overnight
• Signals the body it’s time to slow down and restore

Simple shifts = Big impact ✨

Our teens don’t just need to survive their days…
they get to be empowered to create their wellness and truly thrive. 💛

03/19/2026

I had a DEXA Scan today and share why I feel waiting til the recommended age of 65 is too late.

I mentioned talking to your daughters about bone health as well because even as early as teens and young adults, they can start taking care of their bone health. 💪

Keep following to hear my results and more education about bone wellness through lifestyle and nutrition.





Happy 20th Birthday to our Sunshine Girl!🫶🎉☀️☘️💫🫶We are so proud of the young woman she has become... her beautiful glit...
03/18/2026

Happy 20th Birthday to our Sunshine Girl!
🫶🎉☀️☘️💫🫶
We are so proud of the young woman she has become... her beautiful glittery light that brightens the world, her kindness, her joyful free-spirt and fun energy and her deep love for friends, family, animals and children. I’m always grateful for the daily life lessons she teaches me. She makes my heart smile and I am so blessed to be her mama. We had fun celebrating together when she was home for spring break and she and Eric had extra fun at Universal Epic! We hope all her birthday wishes and dreams come true as she creates her next decade of life! We love you, Sarah!
🎉☘️🎉




03/16/2026

Monday Mindfulness Moment:
When life gets challenging, our teens and young adults need to know it’s okay to take a break, step back, and honor what their mind and body needs at that moment. We get to show them by example. Sometimes the most productive thing you can gift your body is rest for your mind, body and heart and it’s a gift to share this with our family.
🙏
Watch for guidance as I share about my own family’s heart heavy past couple of weeks and needing to step back, spend time together and rest more…and that it is okay!

💗Give a heart below if you have had moments where you know your mind and body need the gift of rest and you honor that.

🫶Please share this with another mom or your own teen/young adult who could benefit from this Monday Mindfulness guidance.





02/24/2026

✨ Mindfulness Moments Monday: Gratitude ✨

This is a simple, natural daily practice that can be especially supportive for TEENS & YOUNG ADUTLS as they navigate life 🤍.
Gratitude is more than a feeling… it’s a gentle reset for your nervous system and overall well-being.🌿

Noticing the small joys in your day shifts your body out of overwhelm and into calm. ✨
Think of it as “banking” moments of gratitude to lean on later. 🏦💫

🌿 Why practice gratitude:
• Calm the nervous system 🫶
• Reduce stress and anxiety 😌
• Support better sleep 🌙
• Boost mood and resilience ✨
• Deepen connection between moms and teens 💞

🍽 Try this together tonight:
At dinner, each person shares one thing they’re grateful for.

Simple. Powerful. Nourishing 🌱.

🎥 Watch the video for more on the benefits of GRATITUDE!





02/18/2026

🥢✨ Almond Butter Stir Fry (gluten + dairy free)

Tonight’s dinner? An Asian-inspired dish made in honor of Chinese New Year 🧧🏮 This is a little twist on my original recipe… just a few changes and still delish!

And the best part? ⏱️
✨ On the table in UNDER 30 minutes ✨

Perfect for empty nest cooking!

🍳 Stir fry is one of my favorite dinners because it’s easy, flexible, and you truly can’t mess it up. Use whatever veggies or protein you have on hand and get creative.

Tonight I added asparagus… not your typical stir fry veggie, but why not? 💚

🛒 What You Need:
(organic when possible)

🫒 Olive Oil
🥜 Organic Almond Butter
🍶 Rice Vinegar
🥄 Sesame Oil
🥢 Organic Coconut Aminos or Gluten-Free Soy Sauce
🥬 Cabbage Slaw Mix (½ bag)
🥦 Veggies of choice (I used broccoli, mushrooms, asparagus & baby peppers)
🍤 Protein of choice (optional - tonight I used shrimp)
🌰 Water Chestnuts
🌰 Almond Slivers (I used pistachios tonight)
🧂 Umami Seasoning Blend
🧂 Sea Salt + Pepper
🍚 Rice or Brown Rice Noodles (optional - I skipped tonight!)

👩‍🍳 How To Make It (easy peasy):

1️⃣ If using rice or noodles, cook first.

2️⃣ Air fry veggies or sauté veggies & cabbage slaw in olive oil with a splash of coconut aminos and a sprinkle of umami seasoning.

3️⃣ Halfway through cooking, toss in pistachios (or almond slivers) & water chestnuts for crunch.

4️⃣ Cook protein separately in olive oil + coconut aminos.

5️⃣ Combine everything and add:
• splashes of coconut aminos
• a splash of rice vinegar
• a drizzle of sesame oil
• 2 tablespoons almond butter

Mix until creamy and coated.

Serve over rice/noodles or enjoy as is 💛

✨ Leftover Tip:
Mix the veggie-protein combo into eggs the next morning for an easy savory breakfast 🍳

💗 Parents of college kiddos - send this to them! It’s such an easy, nourishing meal to cook on their own.

Who else is excited for the Year of the Horse? 🐎🎉





02/16/2026

✨ New Mind-Body-Heart Series: Mindfulness Moments Mondays!

Every Monday, check here & in stories to pause and gift yourself a mindful moment. Share these practices with your family, teens, and young adults in your life. What a beautiful gift to give them. 💝

I was inspired by .usa to begin guiding these practices here. I practice mindfulness daily in different ways… breathwork, guided meditations, gratitude and thoughts work, etc. 🧘‍♀️✨ This is also something I do with clients before every wellness session as a way to become present and gently separate from the rest of the day.

When you hear the head Venerable Monk voicing messages that echo what you already practice and share, it’s incredibly humbling and validating. I even heard him say, “the breath is free!” I always remind people of that… free and always with you! 🌬️

I have a bit of a love/hate relationship with social media. I don’t use it as often as I “should” as a small business owner. But, I’ve been inspired by how the monks use it authentically, to spread peace and kindness throughout the world. 🤍 It reminded me that I have a unique approach to wellness… one that is rooted in grounding the mind-body-heart connection before addressing other aspects of health. I’ve seen the tremendous benefits when we begin there.

I’ll be offering a glimpse of these practices in this special series: Mindfulness Moments Mondays. ✨

My passion is helping teens and young adults create healthy ways to cope with the struggles that come with this season of life. As a parent, you can practice this first and model it for them. Share it with them each Monday. An empowering gift to pass on and they can use it at any moment in their day. 💫

My hope is these small moments become daily rituals in your home. 🌸

You can find the series saved under the highlight: Mindfulness Moments Mondays.

Cheers to creating wellness through tiny moments and daily rituals. 🫶

Save this & come back every Monday for your mindful reset. 🌿

Comment “MONDAY” if you’re committing to this ritual with me. 💗





🎉Happy, Sweet & Healthy New Year!!🎉I hope you all enjoyed a time of slowing down and having fun with your friends and fa...
01/05/2026

🎉Happy, Sweet & Healthy New Year!!🎉
I hope you all enjoyed a time of slowing down and having fun with your friends and family! I for sure did! Soaked in every minute!

Who is ready to kick off 2026?!! Share one health aspiration and/or your "word" below? I will share mine in comments!

January doTerra Specials!
If you aren't yet a customer of mine, and are curious about how essential oils can support your health, message me to schedule a time for us to chat and I will guide you on the best products to support you. BONUS: get started in January and you could get 100 doTerra bucks to use on future orders!! More details below.

🌿 Product of the Month (POM)
DigestZen
Free with a qualifying Rewards Order by Jan. 15th
This one is a must-have for natural digestion support:
💙 Eases bloating & indigestion
💙 Supports gut comfort after meals
💙 Helps calm occasional stomach upset
💙 Support digestion = support healthy microbiome = support a healthy immune system and emotional health

🔥 200 PV Promo (extended!)
Frankincense 15 ml - FREE!!
Extended through January 15th with a single 200 PV order
Why this oil is called “liquid gold”:
✨ Supports immune & cellular health
✨ Powerful for inflammation support
✨ Grounding for emotions & stress
✨ Beautiful for skin & healthy aging support (I use this nightly with castor oil and Yarrow Pom!! Who needs botox when you have this gentle and natural alternative!)

🌱 Renew your Account for FREE! Message me and I will help you!
Rosemary is now the renewal oil (replacing Peppermint)
This energizing herb oil is SO underrated:
🌿 Supports focus, memory & mental clarity
🌿 Great for scalp & hair health
🌿 Supports digestion & circulation
🌿 Helps with fatigue & brain fog

🎁 New Member Rewards Bonus
Consistency = Wellness Support = Rewards 👏
January: Enroll with a 100 PV order
February: Place another 100 PV order
March: Earn 100 FREE Rewards Points 💃

Let’s create wellness together... mind, body, soul, and home ✨
Share below ONE health aspiration and/or your 2026 Word!!

I’m so blessed for this community! 🧡 Thank you for welcoming me to share all my wellness passions with you. It brings my...
11/28/2025

I’m so blessed for this community! 🧡 Thank you for welcoming me to share all my wellness passions with you. It brings my joy to share my holistic and natural health knowledge, easy-to-cook recipes, grocery hauls, simple swaps, fun finds and so much more! Keep following and checking in so you don’t miss any of the goodness!

I hope you all had a joyful, relaxing and delish
Thanksgiving with your family!

⬇️Share below one of your favorite Thanksgiving traditions!

A few of mine are:
🧡For 35 years, my husband’s family & my family have had Thanksgiving together…since we started to date.
🧡My mom and my daughters making my great-grandma’s stuffing recipe!
🧡Setting our dining room table which originally was my mother-in-law’s and using table clothes and napkins, sewn by my grandma and great grandmother.
🧡Everyone going around the table, sharing what they are thankful for.



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