Healthy Grieving


Grief- a word defined by Webster’s Dictionary as “a deep and poignant distress caused by or as if by bereavement; a cause of such suffering; an unfortunate outcome”. 

Yesterday, I received the sad news my 50 year old friend had died from complications of cancer. She was such an inspiration to me and had such a heart to know the things of the LORD. She pursued after God with such a hunger and was so excited to share something she had learned. She always had a huge smile on her face, even when she might have been in pain. Tina will be greatly missed!


Throughout our lives, we all have come in contact with death or loss. As a child, it may have been our favorite cat or dog. Maybe we found a dead sparrow or bunny rabbit. Then as we got older, we lost a grandparent, cousin, uncle, aunt, friend or spouse. We each grieved in a different way. Some of us stuffed down the emotional hurts and did not allow ourselves to cry. Others cried with such grief that it seemed to go on for days, months, years. Then those “firsts” come around and hit us all over again as we remember the loss of the loved one.


Did you know there is such a thing as healthy and unhealthy grieving? Healthy Grieving is when you are able to mourn the loss of your friend, your move away from all things familiar, your miscarriage…. and this is in a manner you are able to control your emotions. Unhealthy grieving is when your emotions control you and you are physically unable to control your grief. It bogs you down until you cannot even do the smallest part of your day such as getting dressed and eating meals. Depression sucks the life out of you and you don’t remember what it was like to laugh.


As I mourn the loss of my friend, I smile at all the memories that come to mind. I remember the many things we talked about and the Scriptures we poured over. If you are struggling to move past your grief and find a “new normal”, I suggest you get in touch with a Certified Grief Recovery Specialist. Here is the website of a friend who does this type of counseling- You can click on this link to find a counselor in your area.

I remember a time – only a few short years ago- when I was finally able to unpack all the hurt feelings and unhealthy emotions. I have spent many hours in counseling as I pursued after a healthy emotional life. I remember where I was when I laughed for the first time in a loooong time. It felt so strange, yet freeing.  Now I am able to control grief and my emotions instead of them controlling me. Major depression and anxiety kept holding me back from living life. I am thankful to have my life back and for strong leaders and counselors who took the time to help me get back on track.

Zig Ziglar, famous author and speaker, wrote this book- The Confessions of A Grieving Christian after losing his daughter. I personally have not read the book, but reading the reviews show that the book is well written and has touched many lives in helping them cope with their grief.

Prayers to each of you who are struggling. Please reach out and ask for help if you want to get out of the pit of unhealthy emotions! Send me an email at I will listen. I will care!


Coach Shannon

Once upon a sick day

Once upon a time in a really close land, there was a nurse who wished for a nurse to help fix her chicken noodle soup, bring her cups of hot chicken broth or get her yet another Kleenex box. But there was only a 4 legged furry friend who stared in understanding that something…. just… wasn’t … quite… right.  🙂 Cats are very intuitive and know things even when they don’t speak the human language!

This post has been delayed in getting sent due to fighting against some type of bug/virus. I am definitely on the mend, but wanted to share what is in my flu-bug arsenal that has helped me fight back.

  1. SLEEP- when our bodies do not get enough sleep as we run ourselves thither and yon to all the many appointments, work schedules, after school events, etc… Our immune system gets lower and lower and we become susceptible to the latest strain that is floating around. 🙁
  2. WATER- drinking more water than you usually do can help flush out bacteria as well as hydrate your skin, sinuses and mouth.
  3. Eucalyptus Essential Oil– I put a few drops in the shower last night and breathed in the hot steamy aroma to help clear my sinuses.
  4. UNKERS– This contains All Natural Botanical Oils – Eucalyptus, Wintergreen, Pine Needle, and Camphor.  Menthol Crystals in a snow white pharmaceutical grade petrolatum base. I use this instead of Vicks because it has more natural ingredients in it. I have been rubbing it on the bottom of my feet to reduce coughing, then put on cotton socks. It really helped me last night! It’s also good to rub on your chest and put a small smear on your sinuses. Inhale deeply and you will be clear in no time 🙂
  5. ALJ by Nature’s Sunshine– This is a capsule that has a proprietary blend of Boneset Aerial Parts, Fennel Seeds, Fenugreek Seeds, Horseradish Root extract and Mullein Leaves Extract. These fight for a healthy respiratory system.
  6. SLEEP
  7. WATER
  8. SINUS SUPPORT by Nature’s Sunshine– It contains burdock root, synephrine (immature orange peel), capsicum fruit, golden seal root, parsley herb, horehound herb, althea root and yerba santa herb. This combination contains natural trace amounts of magnesium, potassium, silicon and zinc plus vitamins A and C, and thiamine.
  9. Organic Echinacea Plus herbal tea– This has Organic Echinacea purpurea herb, Organic Echinacea purpurea root dry extract, Organic Echinacea angustifolia herb, a proprietary blend of Organic West Indian lemongrass leaf and Organic spearmint leaf.
  10. SLEEP
  11. WATER  WATER (2)
  12. Activate-C Immune Complex- that has Vitamin C, Zinc, Vitamin E, Astragalus Berry extract and Aronia Berry extract. Astragalus is an ancient traditional Chinese herb that supports the immune system. The Aronia Berry extract is taken from the black chokeberry and has extremely high antioxidant levels.

I highlighted several of the ingredients so you can research them on your own. All of them support and boost the immune system.

And before I forget, let me add that getting enough sleep and water is crucial to boosting your immune system 😀

Now, I think I will go fill my water cup and go back to bed…

Please share below some of the different things you use to fight the cold/flu bugs.

~Coach Shannon


  1. Mountain Herbs
  2. Unkers
  3. Melaleuca
  4. Nature’s Sunshine

A Walk Down Memory Lane

mac n cheese
Credit: Google Photos

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, cinnamon swirl bread right out of the oven, ice cream or snow cones, chicken pot pie or blueberry buttermilk pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Credit: Google Photos

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has nurturing effects that go far beyond the food’s biochemical make-up.

Credit: Google Photos

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food.  It’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.

Credit: Google Photos
Credit: Google Photos

What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your Memory- Lane food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you. And please use moderation when serving yourself! 🙂 You may find your tastes have changed and the food no longer tastes like you thought it did.

Credit: Google Photos
Credit: Google Photos


What are some of your memory lane foods? Share in the comments below! ~ Coach Shannon

Resources: Institute for Integrative Nutrition

Just Breathe

Matthew 11:28

Lately, the schedule has been so crammed packed full, it feels like there is no time to eat or sleep… let alone breathe! The past couple days have been soul-searching days when I have found the overwhelming desire to just unplug from life and regroup, re-prioritize and get refreshed.

Last night, I was reminded of this song by Johnny Diaz called Just Breathe.  (Click to listen) It is just what I needed to unwind…

Alarm clock screaming bare feet hit the floor
It’s off to the races everybody out the door
I’m feeling like I’m falling behind, it’s a crazy life
Ninety miles an hour going fast as I can
Trying to push a little harder trying to get the upper hand
So much to do in so little time, it’s a crazy life
It’s ready, set, go it’s another wild day
When the stress is on the rise in my heart I feel You say just

Breathe, just breathe
Come and rest at My feet
And be, just be
Chaos calls but all you really need
Is to just breathe

Third cup of joe just to get me through the day
Wanna make the most of time but I feel it slip away
I wonder if there’s something more to this crazy life
I’m busy, busy, busy, and it’s no surprise to see
That I only have time for me, me, me
There’s gotta be something more to this crazy life
I’m hanging on tight to another wild day
When it starts to fall apart in my heart I hear You say just

Breathe, just breathe
Come and rest at My feet
And be, just be
Chaos calls but all you really need

Is to take it in fill your lungs
The Peace of God that overcomes
Just breathe
Let your weary spirit rest
Lay down what’s good and find what’s best
Just breathe

Just breathe, just breathe
Come and rest at My feet
And be, just be
Chaos calls but all you really need
Is to just breathe
Just breathe

Can anyone else relate? It’s time to take a breath, slip away to a quiet place and enjoy being in the Creator’s Presence. Take a walk in the woods, on a bike path, enjoy nature and the great outdoors during these nice spring days. Breathe in LIFE! L’Chaim!

Here is another song that a friend shared with me. It is a word for someone….  Tell Your Heart To Beat Again by Danny Gokey.

Resting in Father’s Arms,

Coach Shannon

Italian Pizza Crust

Italian Pizza Crust
Wheat Italian Pizza Crust

By: Shannon Beeghley, LPN, NS, CHHC

(This is my favorite crust recipe!)

2 1/4 tsp yeast (or one package)

3/4 cup warm water

1 tsp sugar

Mix together and set aside. In another bowl, place the following ingredients:

1 cup white flour

1 cup whole wheat flour

1/2 tsp Italian seasoning

2 TBSP olive oil

1/2 tsp sea salt

1/2 tsp garlic salt

Stir together and then pour in the yeast mixture. Stir with a wooden spoon til mixed together.  Knead it on a floured surface a couple times. Let raise till double. Flatten or roll out onto a pizza pan (or on a cookie sheet) and bake at 350 degrees for 10 minutes. Remove from oven and add any pizza sauce and toppings you desire. Finish baking 10-15 minutes more. Enjoy! 🙂

Yield: One 12.5 inch by 9 inch rectangle pan (I don’t have a circle pizza pan) 🙂

Note: You can just use all white flour if desired. Or use your favorite kind of flour, if gluten intolerant. The dough can be made & baked, then stuck into the freezer in a well sealed bag for a quick just-add-toppings pizza later!

(The above pizza has sauce, chicken, onions, orange bell pepper, olives, fresh parsley, Monterrey jack & cheddar cheese.)