Debbie Mikolajchaks Health and Fitness

Debbie Mikolajchaks Health and Fitness I searched for and discovered a new lifestyle that focused on nutrition and 30 minute workouts in my home.

Roles: Personal Trainer/Former Teacher/Mom/CEO Debbie Mikolajchaks Health/Fitness Shop here, get 15 percent off with code DEBBIEMBODI15 ⬇️
https://click-myl.ink/3nar6xav From busy baseball Mom and PE teacher looking for a way to get healthier, without dieting and without living in the gym, to health and fitness coach/entrepreneur. My immunity was suffering due to being in the sandwich generation

caring for parents, being a bone marrow transplant for my brother suffering with leukemia, teaching in the public schools and raising kids. Now this is my passion teaching busy parents how to take back their health and mentoring others like myself to turn their passion for helping others into a business of their own. Masters Degree in Exercise Science/Personal Trainer for over 25 years

I provide Free Health and Fitness Info, specific requests for anything you'd like to see on my page always accepted. Join my free community:

https://www.facebook.com/groups/440619699791405/

Need a healthier recipe? You can also add some protein powder and make it higher in protein.,
08/05/2026

Need a healthier recipe? You can also add some protein powder and make it higher in protein.,

You are what you eat! My superfood shake is on sale this week for 40 percent off with my link and promo code typed in at...
07/30/2026

You are what you eat! My superfood shake is on sale this week for 40 percent off with my link and promo code typed in at last screen at check out. Put SHAKE below ⬇️ in comments and I will send it over or message me.

It's not just working out and eating right! Love Dr Hyman as he gets it right!
07/24/2026

It's not just working out and eating right! Love Dr Hyman as he gets it right!

Anybody else eat oatmeal? I eat gluten free oatmeal, but not usually for breakfast. Usually as a snack for me.Is your da...
07/22/2026

Anybody else eat oatmeal? I eat gluten free oatmeal, but not usually for breakfast. Usually as a snack for me.

Is your daily Oatmeal adding Years to your Life?

Recent studies are showing that morning oatmeal may be adding you extra birthdays. A daily serving of whole grains can cut heart disease by 9 percent says the study from Harvard School of Public Health.

So add healthy grains like: brown rice, barley, whole rolled oats, millet and organic popcorn. Three servings a day may minimize Alzheimer's risk too.

Beware of certain types of bread though. Even bread labeled 100% whole wheat can be deceptive or mixed grain. Instead read the ingredient label to see if whole wheat is the first listed ingredient.

However; buying sprouted bread is best and even healthier, you will usually find it in the frozen food section.

Your body needs carbs for heart health and for energy. It just doesn’t need processed carbs.

Increase nutrient-dense foods in your diet with these 27 healthy food tips!1. Add extra-virgin olive oil to your salad t...
07/21/2026

Increase nutrient-dense foods in your diet with these 27 healthy food tips!

1. Add extra-virgin olive oil to your salad to help extract fat-soluble vitamins.

2. Add black pepper to your food, and when consuming turmeric, to increase absorption.

3. To maintain healthy blood pressure levels, increase nitric oxide by consuming beets, arugula, and beet juice powder.

4. Increase cabbage intake for vitamin U and sulforaphane.

5. Consume sauerkraut for more vitamin K2, which helps keep calcium in the bones and out of the soft tissues.

6. Drink 1 teaspoon of apple cider vinegar with water before a meal to acidify the stomach and increase protein digestion and nutrient absorption.

7. Consume sea salt before bed for better sleep and 84 trace minerals.

8. Consume shellfish once per week for the trace minerals zinc, selenium, and iodine.

9. Consume broccoli with mustard to enhance sulforaphane.

10. Drink green tea for EGCG, which benefits many things, from weight loss to cancer prevention.

11. Add butter to your vegetables to help extract phytonutrients.

12. Consume dark chocolate to support microbes and increase nitric oxide.

13. To increase digestive juices, consume bitter vegetables first, such as dandelion greens, arugula, swiss chard, and kale.

14. Go for a walk after you eat to burn off extra sugar.

15. Consume garlic for allicin’s potent anti-cancer properties.

16. Add sage, thyme, rosemary, or garlic to meat when you cook on the grill.

17. Soak nuts overnight and dry them in the oven to enhance nutrients and digestibility.

18. Consume high-quality animal protein such as grass-fed meat.

19. Eat a protein-rich breakfast to boost cognitive function, increase energy, and reduce cravings.

20. Follow a low-carb diet with intermittent fasting.

21. Focus on getting enough collagen by consuming bone broth, animal skin, or collagen powder.

22. Consume sardines, cod liver, cod liver oil, and fatty fish to increase omega-3 fatty acids.

23. Add high-quality raw cheese to your diet.

24. Add cheese and nutritional yeast to your salad to increase B vitamins.

25. Consume cooked tomatoes to increase lycopene.

26. Consume onions for the anti-inflammatory compound quercetin.

27. Avoid refined sugar and starches.

Dr. Eric Berg, DC, not MD; information only

Blood sugar drops immediately! This recipe is a real treasure!❤️⤵️ Recipe in Ingredients:1 can of chickpeas, drained and...
07/19/2026

Blood sugar drops immediately! This recipe is a real treasure!
❤️

⤵️ Recipe in

Ingredients:
1 can of chickpeas, drained and rinsed
2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley or cilantro for garnish (optional)

Instructions:

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil.

In a mixing bowl, toss the drained and rinsed chickpeas with olive oil, ground cumin, smoked paprika, salt, and pepper until evenly coated.

Spread the seasoned chickpeas in a single layer on the prepared baking sheet, ensuring they are not overcrowded.

Roast the chickpeas in the preheated oven for 20-25 minutes, stirring halfway through, until they are crispy and golden brown.

Remove the roasted chickpeas from the oven and let them cool slightly before serving.

Garnish with fresh parsley or cilantro if desired, and enjoy as a nutritious snack or as part of a meal.

Benefits of Chickpeas:

Blood Sugar Regulation: The high fiber and protein content of chickpeas help slow down the absorption of glucose into the bloodstream, preventing sudden spikes in blood sugar levels.

Heart Health: Chickpeas are rich in soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease.

Weight Management: The combination of fiber and protein in chickpeas helps promote satiety and can aid in weight loss or maintenance.

In conclusion, incorporating chickpeas into your diet is a simple yet effective way to support your overall health and well-being, especially when it comes to managing blood sugar levels. Give this delicious chickpeas recipe a try and discover the treasure trove of benefits.

Courtesy of Dr. Berg

Toxic burden isn’t always obvious—but your body often tells the story.From brain fog and fatigue to skin issues and stub...
07/18/2026

Toxic burden isn’t always obvious—but your body often tells the story.

From brain fog and fatigue to skin issues and stubborn weight, these symptoms can be signals that your body is overwhelmed.

✨The good news? Your body is designed to detox—you just have to support it the right way

Food is medicine as I always say
07/14/2026

Food is medicine as I always say

Need to sleep better? Try this and or 2 tablespoons tart cherry juice.Credit of Holistic Magazine
07/12/2026

Need to sleep better? Try this and or 2 tablespoons tart cherry juice.
Credit of Holistic Magazine

Interesting! You are what you eat and athletes definitely need clean food! Traveling is hard on your digestive system! S...
07/10/2026

Interesting! You are what you eat and athletes definitely need clean food! Traveling is hard on your digestive system! So is eating out!

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