Relaxation and Exercise

Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.
-Ralph Waldo Emerson

Summertime is a set aside part of the year where we pack our schedules so incredibly full, we are burning the candle at both ends. We are constantly on the go, and because of Daylight Saving Time, the nights do not come as quickly, so we try packing “just ONE more thing in” before going to bed. Maybe we are working 40+ hours a week as well as packing everything else in… Is this happening in any other household besides mine?! 🙁  It is exhausting isn’t it?

Be UnproductiveI need to listen to the wisdom in this quote by Geneen Roth!! 🙂 Today, I have been unproductive, but also slightly productive with a few things crossed off the list. It’s ok. Tomorrow is another day. After working an insane amount of hours the last two weeks, I told myself it is ok to do NOTHING! 🙂 But I find my brain not listening to myself very well….. I try to “practice what I teach” to you, but I fail often. I also need accountability! I appreciate it when someone reaches out and sends me a quick note. I try to do the same for them and others. We each need an encourager – someone who notices when we are pushing our limits and not taking time for ourself and our own needs. Maybe I need to reread the Loving Yourself post… maybe you do?

Summertime can also be a time where we get some more movement physically. The sunshine and fresh air outside is much better than running on a treadmill in a gym. But I certainly understand the heat and humidity… Today it is in the 90’s and really humid. But physical exercise can come in many different ways- mowing the lawn with a push mower ( or just a good portion of it by walking if your lawn is large), playing a game of tag or ball with your children or grandchildren, taking a leisure walk in the park or dancing in the rain (be a kid again and go stomp in the mud puddles!! 😀 ). There are many other ways – go to the mall with a friend and do a couple laps around the mall while you catch up face-to-face instead of on social media. Spend the day with your grandchildren and I guarantee you will get some exercise!! 😀 Blow bubbles with them (or just by yourself) for some good lung exercises and deep breathing!

ListenThen at night, when it cools down a little, sit in a lawn chair and look at the sky. Can you find the Big Dipper? Little Dipper? Jupiter? 🙂 Listen to the birds as they sing of the goodness of our Creator. It is recorded 4 times in Scripture- “Oh that men would praise the LORD for His goodness, and for His wonderful works to the children of men!” – Psalm 107:8, 15, 21, 31). Learn to relax (I’m talking to myself!!) and just BE.  God created us as human BEings, but so often we are human DOings and not taking the time to just BE. Be unproductive. Rest in a hammock or on the couch and take an afternoon siesta. 😀 It’s ok. Your body has been trying to tell you, but your brain doesn’t want to listen as you keep doing and going thither and yon! Sigh… Can anyone else relate? 🙂



Relaxing beside a cool, bubbling river sounds inviting to me!

Until next week, remember to love on yourself and allow some “down time”.   Learn to just BE… and maybe, just maybe in the soft stillness, you will hear from God an answer to the prayer you were needing.

~Coach Shannon



Green Food Focus

Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

God Almighty

One benefit of eating so many good greens, is the light-energy you feel after chewing it well. The chlorophyll is what makes it green, but that also cleanses your blood system and gives you a boost of energy like never before! So many friends are drinking green smoothies now… is it just an “in” thing? Nope. 🙂 It is a way to boost your energy, clean up your red blood cells and added side effects are fighting against cancer, inflammation and free radicals that cause our bodies to break down. Another word for this is antioxidant! 🙂 Now who is with me? Sounds better all the time! 😀 Many people have fought against cancer by increasing the greens in their diets as well as drinking liquid chlorophyll. Anything that is highly alkaline will help eradicate cancer faster than the average medication. Why? Because cancer can only thrive in an acidic environment. Eating alkaline foods will help balance your pH levels and force the cancer to retreat! I will write more on this subject at a later time!


There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, with or without a light dressing, you have a perfect meal for a hot summer’s day.

  • Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
  • Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
  • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, fish or poultry.
  • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil. Or try some of these yummy vinegar’s straight from California and drizzle your salads! I personally know this chef and his right hand assistant! This summer I got a personal tour of the winery where they make them, taste test some and brought back some bottles for my kitchen. Highly recommended! 😀


This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? I am very creative with my salads and usually eat my vegetables, proteins, and fruits all together! I like to cut up raw bok choy or zucchini with some finely chopped cilantro for added zing to any salad. Whatever you choose, have fun with your food and stay cool. Happy summer!

~Coach Shannon 🙂

Bok Choy Apple Slaw

Prep time: 7 minutes

Yield: 4 servings


6 stalks bok choy (about 1/2 head), thinly sliced

1/2 small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds


1 teaspoon ground coriander

1 teaspoon dijon mustard

2 tablespoons apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 teaspoons honey or brown rice syrup

salt and black pepper to taste



  1. First make the dressing by combining all the ingredients and whisking well.
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
  3. Toss salad with half the dressing. Add additional dressing if desired.
  4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

Eat all


Procrastination  (pro-kras-tuh-na’shun) noun – “to put off intentionally and habitually; to put off intentionally the doing of something that should be done.”


What do you procrastinate doing? Spring/ Summer/Fall cleaning? Weekly cleaning? Washing windows? Cleaning out the stinking drain? Cleaning out or washing your vehicle? [guilty!] (Although, lately we have been having a “Free car wash day” almost every day here in the Ohio!) Writing that note to the widow who is shut in? Balancing the checkbook or working on your budget? [guilty!] 😐 Eating more fruits and vegetables? (Don’t wait until your health is gone before making some changes!!) Taking a dish of food to the new mother, or the mother with several children and a new baby? Offering to pick up groceries for your grandparent who cannot get out very easy? Making that phone call to _______? Getting with the friend or relative to see how they are “really” doing with life? Extending forgiveness to the persons to whom you are holding a grude against? Forgiving yourself?

This list could go on and on, but I think you get the point kontaktanonse. What is holding you back from doing any of the above? 1) Not enough time 2) Selfishness 3) Pride 4)Self proposed agenda versus heeding the gentle nudging of Holy Spirit.  5) You decide…..
Here is a quote from a friends website… “In the best of times, our days are numbered anyway. So it would be a crime against nature for any generation to take the world crisis so solemnly, that it put off enjoying those things for which we were designed in the 1st place: the opportunity to do good work, to enjoy friends, to fall in love, to hit a ball, and to bounce a baby.” ~Alistair Cooke
So based off this quote, there are other things that come to mind we procrastinate… spending time with grandparents, parents, going on a mini vacation with your spouse and children, spending quality time with each of your children separately or an evening with just your spouse…

I am writing this mainly for myself, because I habitually procrastinate in too many areas and need the reminder to be more transparent and honest. Perhaps you can relate?
“Finally brethren, whatever is true, honorable, right, pure, lovely, or of good repute, if there is any excellence and if anything is worthy of praise, dwell on these things.” Philippians 4:8
“Therefore, strengthen the hands that are weak and the knees that are feeble, and make straight paths for your feet, so that the limb which is lame may not be put out of joint, but rather be healed. Hebrews 12:12

Tips From Crown Biblical Financial Study Workbook

A procrastinator is someone who, because of laziness or fear, has a habit or putting things off until later. This habit often develops into a serious character flaw.

Here are some practical suggestions to help overcome procrastination:

1) List the things you need to do each day.
2) Prayerfully review the list and prioritize it according to the tasks you need to accomplish first.
3) Finish the first task on your list before starting the second. Often the first task is the most difficult or the one you fear the most.
4) Ask God to give you courage, remembering Philippians 4:13, “I can do all things through Him who strengthens me”.

Until next week, let’s work on some of our habits we need to break! It’s ok to start new {{GOOD}} habits! (Like not procrastinating!) 😉

~Coach Shannon


Turkey Meatballs

Turkey Meatballs
Turkey Meatballs

By: Shannon Beeghley, CHHC

1 pound ground turkey

3/4 teaspoon dried basil

2/3 teaspoon onion powder

2/3 teaspoon garlic powder

1/3 teaspoon ground mustard

1/8 teaspoon ground black pepper

1 egg

1/8 cup oatmeal (quick oats)

Place all ingredients into a bowl and mix together thoroughly. Form into meatballs. Bake at 350 degrees for 30 minutes or till baked in the middle.  May drizzle with Homemade Barbecue Sauce or eat plain. They are good either way! 🙂

Changes in Life

eat right

Last week, I got the text message from my mom that her father, my grandfather, had been having chest pains and was in the hospital. The next day, Tuesday, I was off work, so went to the hospital in time to be in his room just as they brought him back from the surgery room. I found out Grandpa had just had 4 stents placed in 2 different arteries in his heart. 4 stents at 90 years old! Overnight, his life had changed. He told me later, the symptoms he had was “an elephant sitting on his chest with pain radiating down the left arm”. These are the typical male symptoms for a heart attack! I am so glad the Doctors were able to open his arteries with small little stents so the blood flow can continue!  Now, there are other changes and decisions that will need to be made so the blood flow can continue. Changes in what is eaten, activities performed and new medications.


There are times in our life when changes happen… sometimes big changes; sometimes small changes. We have changes in the home, at work, at school, at church. Some changes are out of our control, other times, we make choices that cause changes – whether for the better or worse. Maybe you are stuck in a rut and would like a change? Maybe you are no longer enjoying or benefiting from your job and need a different one? Perhaps your health has been slowly declining … unnoticed… and suddenly you realize you don’t feel as good as you used to.

How do you know when it is time to change jobs? Here are some tips:

  • When your emotions control you instead of you being able to control your emotions (anger outbursts, crying at the small things, stuffing your emotions inside, etc)
  • When you dread the thought of going to work
  • When you are unable to represent the company with a positive attitude.
  • When the amount of stress you are under at work causes the stress to increase at your home- whether with family or relationships outside of work
  • When the communication at work is broken with false accusations
  • When you work late every evening and have to grab fast food for dinner more than 4 times a month

Change is possible

How do you know when it is time to change what you are eating?

  • When you sit down in front of the computer or TV and the entire bag of chips disappears in front of you (eating more than a portion size of any one food or snack)
  • When you notice you do not have as much energy as you used to
  • When life brings an unwanted or stressful change and you turn to food to “satisfy” the restless feelings inside you
  • When your weight increases more than it should in a short amount of time

These points (and others you can fill in for your own situations) are red flags that indicate a change is necessary.



Here are some tips to get you through changes that are stressful or unwanted:

  • Find a health coach or friend who is willing to support you in some {{GOOD}} changes and keep you accountable
  • Speak the truth to yourself (no negative self talk)
  • Tell yourself you are worth this good change
  • Pray for guidance and direction
  • Go for walks in the nature park or bike path
  • Take a deep breath… often!
  • Make a decision to change and stick to it. If you have a gut feeling that something is not right, listen to your inner feelings.
  • Talk things out with someone who can be a middle person- someone who will give you honest answers and suggestions.
  • Get 7-8 hours of sleep. Our brains cannot function properly and make rational decisions on too little sleep.

If you are struggling with life, emotions, health challenges or the decision about what changes to make in your eating habits, please know you are not alone. I am not perfect and have struggles and decisions to make too. While it may not be easy to trust someone you do not know; please give me a chance to walk beside you and give support where others may not. Send me an email at today! My ear is always open to listen!

change (2)

Until next time,

Coach Shannon 🙂