Benefits of Chia Seeds

Yum! Chia seeds are a great source of nutrients! Have you added them to your diet yet? What a great way to reduce inflammation, lower cholesterol, cleanse your colon, fight against diabetes, and give energy without all the caffeine-sugar-laden junk food ideas!

chia seeds

Here are the nutrition facts:

1 oz. Chia seeds
137 calories
Protein: 4g
Carbs: 12g (11g fiber)
SFA: 1g
MUFA: 0.6g
PUFA: 6.5g
Omega 6: 1.6g
Omega 3: 4.9g (ALA)

I have added chia seeds to muffins, sprinkled on pancakes, smoothies, and they are always good as a thickener such as in the pudding recipe below…

3 ingredient chia seed pudding
3 ingredient chia seed pudding

I enjoy making  an easy 3 ingredient chia seed pudding but sometimes add a drizzle of maple syrup along with the vanilla. This is a great substitute for tapioca pudding if you can’t have dairy milk! Click on the Wellness Mama link below in the resources to get a great energy bar recipe! 🙂

Enjoy this superfood and please comment below on how you use chia seeds! Here are some recipe ideas!

~Coach Shannon


  1. Mark’s Daily Apple
  2. Wellness Mama

Benefits of GOMBS

Ha! GOMBS sounds like a funny word, but it is an acronym for some yummy health! 🙂

GREENS– Green Vegetables and Fruits contain nutrients found to reduce cancer risks, lower blood pressure and cholesterol as well as help the body fight illness. I will add GARLIC to this list of fighting foods too!

Examples are Artichokes, Aspargus, Broccoli, Brussel sprouts, Cabbage, Celery, Cucumbers, Green apples, Green beans, Green grapes, Green onion. Green pears, Green peppers, Honeydew melon, Leafy greens, Lettuce, Okra, Peas, Spinach, Snap peas, Zucchini, Kalirabi, Limes, Kiwi, Avocadoes, Kale, Collards, Bok Choy and gooseberries! 😀

Photo credit: Google pictures
Photo credit: Google pictures

ONIONS– onions are not only known for their power to make a grown person cry, but they are a superfood of health too! They have potassium, Vitamin C, B vitamins, kill germs, help your heart and fight cancer. Did you know why most hamburger is browned in the skillet with onions? Onions help fight bacteria, so putting them in the pan with meat will help neutralize any particles of salmonella and prevent the formation of potential cancer-causing compounds called heterocyclic amines. (1)  They have also been used to kill funguses, yeasts, parasites, soothe the sting of insect bites, and ward off infection from stingray wounds. (1) Woo hoo! Start eating more onions! 😀

MUSHROOMS– Many people like hunting for edible mushrooms in the woods during the spring, but why do they like eating mushrooms anyway? Aren’t they just a fungus? 🙂 Mushrooms are known for helping lower cholesterol, level blood pressure, fight against bacteria, viruses, and cancer and strengthen your bones. They are mostly comprised of water, but are also a source of protein, carbohydrates, fiber, Vitamin D, riboflavin, niacin, potassium, selenium, and copper, low fat, low sodium and low calories! There are many types of mushrooms, but only a few out of the hundreds of different kinds are actually edible. Do some research to know what you are planning to put into your mouth BEFORE you eat it! 🙂

red raspberries

BEANS & BERRIES– Beans are known for being a great source of protein and fiber but they also help prevent constipation, help hemorrhoids, lower cholesterol, fight against cancer, preserve sexual function and stabilize blood sugar. When preparing dry beans, be sure to soak them for 5 hrs, then cook them in fresh water for at least 10 min to help release the toxin known as phytohaemagglutinin. (This is mainly in red kidney beans, but it is still good to soak other beans.) If you change the water several times that the beans are cooking in, you will reduce the amount of gas you may experience by consuming them.

Berries are known for fighting against cancer and heart disease as well as increase brain function. Strawberries, blueberries, boysenberries, cranberries etc are “berry” good in fighting cancer with their natural chemicals of anthocyanin and ellagic acid.

chia seeds

SEEDS & NUTS– Consuming raw seeds and nuts will add phytochemicals and healthy fats to your dietary intake. They assist in fighting inflammation, lowering cholesterol and help other micronutrients be absorbed more readily into your body. Examples include sunflower seeds, pumpkin seeds, flax seeds, chia seeds, hemp seeds, sesame seeds, almonds, walnuts, pecans, cashews, or Brazilian nuts. Try some almond butter, cashew butter or sunflower seed butter next time you go to the grocery! 🙂 (Get outside your “box” of foods you eat! Try something new!)

Hemp Seeds

Cheers for GGOMBBS!! 😀

~Coach Shannon


  1. Eat and Heal by the Editors of FC&A Medical Publishing (buy it for as low as 1 cent on Amazon!!)
  2. Dr Fuhrman: GOMBS
  3. Healthy Nuts & Seeds


Photo credit: Google photos

As I was studying Exodus 8 the other day, these thoughts came to me and I wrote them in my journal. Sometimes Father has a way of bringing a chapter of history into a different time period, yet we can still relate to it. I know this was for me and the period of life I am going through, but perhaps you can relate also?

Journal Entry 1/10/16-  “Studying Exodus 8 today. One more night with the frogs! How often are we praying for relief from oppression and trials but we give them to Yahweh with clenched fists instead of open hands? We whine and complain (under our breath) that Yah has not taken away our pain, our lustful desires, our burdens etc, yet we never fully let go of them…? We are no different than Pharoah who, when Moshe (Moses) asked when Pharoah wanted him (Moshe) to ask Yah to remove the frogs, Pharoah said TOMORROW! (Exodus 8:10)…. History repeats itself, eh? Shouldn’t we learn from history and not repeat the mistakes of the past? Hardening our hearts, holding a grudge, allowing bitterness, anger or malice to take up housekeeping in our heart – may eventually cost us the life of our firstborn! Not only that, but it may cost us our health too. Our decisions will affect those around us and ripple out to our fellowship groups, communities and land.

Photo credit: Google photos
Photo credit: Google photos

And thinking back, you wonder how it all started? You were willing to spend “one more night with the frogs”! Ribbit!

Repent therefore, and be converted, that your sins may be blotted out. [Acts 3:19],  humble yourself, pray and seek Yah’s Face, turn from your wicked ways (fully let go of your lawless ways, lusts of the flesh, lust of the eyes and the pride of life [1 John 2:16]) … THEN Yah will hear from heaven, and will forgive your sin and will heal our land. [2 Chronicles 7:14].  **This is the ripple effect of obedience**

Starting now, open your hands (literally!) before the Creator of heaven and earth, pour out your heart to Him, give him your burdens, your cares and anything that is “plaguing” you from moving forward. Allow HIM to clean your heart from bitterness, anger, lying, lust, pornography, addictions (to food, sweets, alcohol, tobacco, shopping/spending money you don’t have by using credit cards, gambling, etc….). You will find a fresh new outlook on life and you will feel lighter. Your health will improve and you will smile more. 🙂

Photo credit: Google photos
Photo credit: Google photos

You are His beloved, precious son and daughter. He loves you. You don’t need to spend one more second with those frogs! If you need someone to listen, or would like more information on how to keep the “frogs, darkness, lice etc” away, contact me at I am here to coach you.

L’Chaim! (To Life!) ~Coach Shannon

Blueberry Muffins

BB muffins

By: Shannon Beeghley, LPN, NS, CHHC

1 egg

1/2 cup milk

1/4 cup oil

1 1/2 cup flour

1/4 cup sugar (or sweetener of choice)

1/4 cup Lucuma Powder

2 teaspoons baking powder

1/2 tsp salt

1 cup blueberries

In a medium size bowl, beat the egg, then stir in the milk and oil. Add dry ingredients and stir just til moistened. Stir in blueberries; batter should be slightly lumpy. Fill greased muffin cups, sprinkle the tops with a little sugar (or your sweetener of choice) before baking and bake at 350 degrees for 20-25 min. Serve with honey butter.

Yield: one dozen

Note: These are also good without the blueberries. Add 1 teaspoon of pumpkin pie spice to batter, then bake as directed. Or add dried cranberries instead of blueberries!