All posts by Shannon Walker

Spaghetti with flair

Spaghetti With Flair

By: Shannon Beeghley, LPN, NS, CHHC

1 pound of hamburger, thawed

1/2 medium onion, chopped

1  (14.5 oz) can of diced tomatoes with basil, garlic and oregano

1 (6 oz) can of tomato paste

1/2 to 1 cup water

1 tsp garlic powder

1/2 cup celery, chopped

1 medium slim zucchini, quartered and sliced

Add salt and pepper if desired.

Cooked spaghetti noodles

Fry the hamburger and onion together till the meat is brown. Drain excess fat. In a food processor or blender, put the tomatoes, tomato paste and water. Blend well. Add to the meat. Stir in the garlic powder. Add the celery and zucchini. Add more water if needed. Let simmer on medium heat till the veggies are tender crisp. (or simmer to desired tenderness).

Serve on a bed of cooked zucchini noodles. Top with 2 tablespoons of freshly shredded mozzarella cheese.  YUM!

The wonders of Purslane- your backyard weed

Purslane 1
Purslane (Portulaca sativa)

One day you are walking out your back door and find a little plant growing up beside the patio. You wonder what it is, and remember you have a book inside that describes plants in your backyard. After getting it and comparing pictures from the book to the real life plant, you decide it is purslane. Reading a bit of the paragraph, you discover some incredible information! Who knew that weeds could be so tasty and full of nutrition? This little powerhouse of nutrition is a necessary ingredient in your salad bowl!

Purslane is usually growing along a building or out in the driveway. It has a slightly juicy yet a tangy taste that is very mild. I found a large plant of it and made several meals from the one plant! Purslane looks like a spread out succulent that has reddish colored stems about the size of a #2 pencil with dark green oval leaves. (The sun was so bright the day I took this picture, you cannot see the red stems!)

Purslane
Purslane

Most people think you have to eat fish, walnuts, avocados etc to get your Omega 3… Well, it turns out that purslane comprises of MORE Omega 3 fatty acids than any other vegetable plant! Herbalist James Duke says that 3.5 ounces of purslane contain 400 mg of ALA. (1)  If you have some chickens in the backyard and feed them some purslane, they will lay eggs with 20 times more omega’s than regular eggs!! 20 times!!! That is a huge inflation! 😀 Munch munch!

Purslane has been used in the herbal world for many things-

  • burns
  • headaches
  • stomach problems
  • intestinal problems
  • boils
  • cough
  • shortness of breath
  • arthritis
  • cardiac tonic
  • muscle relaxant
  • anti-inflammatory
  • diuretic
  • psoriasis
  • osteoporosis
  • eyewash
  • depression
  • urinary tract infections
  • kidney stones
  • hemorrhoids
  • asthma
  • dysentery & bleeding
  • wounds or breast infections

It also helps increase uterine contractions, has antibiotic and anti-fungal properties, kills parasites, treats appendicitis and the American Indians infused the leaves in flaxseed as a liniment for a stiff neck!

CAUTION: Even though purslane has evidence of relaxing muscles and increasing uterine contractions, it should not be used in excess amounts during a pregnancy. (1)

Purslane 3
Purslane in a salad

Purslane is also high in antioxidants, omega 3 & 6 fatty acids, melatonin, glutathione, vitamin A, B, C, E, beta carotene, magnesium (450mg / cup), calcium (2000mg / cup), potassium (8000mg / cup), Co-Q10, and zinc to name a few!! Wow!! 😀

You can see in the photo above, I had chopped some of the leaves and put it in with lettuce, topped it with fresh salsa and blueberries for a sweet crunch. I used a peach vinegar for dressing, but you can eat it with any salad dressing.  It can be used in smoothies, salads, potato salad, soups, stir fry or Asian dishes.

Go search your yard for some purslane and let me know how you use it!

Here’s to your health! ~ Coach Shannon

Resources:

Backyard Pharmacy; Weeds That Heal

I never thought I would reach them…

settinggoals

Do you find yourself wishing for things or circumstances to change, but life keeps happening and nothing seems to be changing? Do you struggle to just keep your head above water, above the daily grind of the work/home/school schedule and wonder if you ever will get a moment of “me time” to sit down and catch your breath? Let alone plan or fix a meal after a long day at work… when is there time for that?

change

Allow me to encourage you a moment. When we get tired (and I mean REALLY tired) of where we are in life – never seeming to get ahead- then we will FIND the time to sit down and write down some goals. The hardest part is trying to carry out those goals after writing them down.

Dare Smith Wigglesworth

Recently, I was very tired of never seeming to get over the hump and was spinning  my wheels. I finally took a leap of faith and JUMPED on board with a group of coaches who led me through some classes that really cleared up the vision and future for me and my business. I still have to do the work of implementing the different goals and suggestions, but have felt more inspired for the future than I ever have! :) I have surpassed some of my goals and feel even more determined to put forth more effort for the remaining 6 months of this year!

Victory

If you are feeling stuck in place and need a boost, send me an email at mannafoldblessings@gmail.com. I will listen and guide you in making better choices if you are ready to make a change!

Be Blessed,

Coach Shannon

Find me over here @createdtopersevere

Garden Zucchini Pizza

Do you have lots of zucchini from your garden? There are so many ways to fix them! :) How are you using up your zucchini?  Here is a fun pizza recipe!

zucchini

4 cups zucchini, grated

1/2 tsp salt

1/2 cup mozzarella cheese

1/2 cup cheddar cheese

1/2 cup Parmesan cheese

2 eggs; beaten

1 pound hamburger

1/4 cup onion, chopped

1 cup pizza sauce

Mix the zucchini and salt; let stand 10 min. Add 1/4 cup mozzarella cheese, 1/4 cup cheddar cheese and 1/8 cup Parmesan cheese and the beaten eggs. Press into a greased 9×13 baking dish. Bake 20 min at 350 degrees. Brown meat and onion; drain off the grease. Stir pizza sauce in with the meat and onion, then bring to a boil. Remove from heat and spread on the zucchini crust. Top with remaining cheeses and bake 20 min at 350 degrees.

Variation: You may add 1 cup chopped green peppers and 1 cup sliced mushrooms or any other vegetables to the top of meat before baking.

**Total baking time 40 minutes. Serves 10-12 people

Enjoy! :) ~Coach Shannon

Freezer Bread and Butter Pickles

Photo Credit: Google
Photo Credit: Google

2 quarts sliced cucumbers

1 medium white onion sliced

2 TBSP salt

1 .5 cups sugar (can use less if desired)

2/3 cup white vinegar

Cover sliced cucumbers, onion and salt with cold water and let stand for 2 hours . Drain well. Dissolve sugar in vinegar by heating in a small pan on the stove. Let cool, then pour over sliced cucumbers and onions. Cover and let it marinate in the refrigerator 24 hours. Freeze pickles in containers with a little of the marinade in each box.

When ready to use, thaw pickles and eat with sandwiches or as a side dish. Pickles are usually still a little crunchy! :) They are not what I consider a “sweet pickle” but they do have a “slight sweet & tangy” taste!

Yield: One recipe makes approximately 2 quarts or 3 pint boxes.

Have a sunburn? Use Shea Butter sunscreen!

Shea Butter Sunscreen

A couple years ago, I tried several of the “natural” sunscreens sold in stores only to continually break out in a rash. Then I found this recipe for Shea Butter sunscreen and I made some. When I was in Israel for 3 weeks- outside most of the time- I used this liberally every day and was able to prevent looking like a fried red lobster! I actually tanned a nice golden brown! :)

Zinc Oxide is used in a lot of lotions, creams, and diaper rash ointments. Here is an article on the benefits of it.

I plan to make this again soon, so if you are interested in purchasing some, please get your order in now! Email me at mannafoldblessings@gmail.com.

Be safe out there this summer and protect your skin! :) Then you can enjoy the sun!

Shea Butter Sunscreen!

What you need:

  • 1 C 100% pure Shea Butter
  • 1/2 C Coconut Oil
  • 4 ounces Beeswax (less if you want thinner lotion, but this if for water resistance)
  • 1/2 C Olive Oil
  • 2 t or more Liquid Vitamin E
  • 3 T Zinc Oxide Powder

What to do:

Combine all ingredients except the Zinc Oxide in crockpot. I highly recommend a crockpot liner for easy clean-up! Heat on high until all ingredients are completely melted. Will be a clear golden color. Then slowly, whisk in the three tablespoons of Zinc Oxide. Carefully, pour into Mason Jars or other heat safe containers and let sit uncovered until cooled. The SPF on this recipe is about 30, but adding more Zinc Oxide will make it higher.

**If you want to make a liquid sunscreen, try this natural homemade sunscreen oil recipe. 

Yield: About 30 ounces

NOTE: I made it in my 2 quart pan on the stove. It works just the same as long as you heat it slowly. It is best to add the Vitamin E oil very last as the heat might destroy its benefits. You can add less beeswax for a thinner consistency. – Coach Shannon

Resource:

Natural Shea Butter Sunscreen

It’s strawberry time!

Needing some new recipes for strawberries? I’m seeing lots of posts about them on social media and I am wishing I could go pick some out of my patch! However, my strawberry patch is in my imagination, so I don’t have to go far! 😀 haha!

Last year I found one the width size of my cup!

strawberry

Strawberries are rich in vitamin C, fiber, folate and potassium. The USDA-ARS Human Nutrition Research Center on Aging states they are a great source of antioxidants and places them among the top 5 antioxidant- rich fruits!
Strawberries fight against cancer, heart disease, memory loss, stress and anxiety.  One source states “According to a research at Tufts University, the antioxidants in strawberries could prevent or even reverse problems like memory loss, Alzheimer’s and Parkinson’s disease – all conditions blamed on free radical damage.”  Eat a strawberry (or three) after a stressful day and it may increase your dopamine- the happy chemical in your brain! :) (1)

Here is a recipe to try!

Strawberry Electrolyte Drink
Strawberry Electrolyte Drink

Strawberry Electrolyte Drink

By: Shannon Beeghley, LPN, NS, CHHC

-3 cups of coconut water
-1 cup of frozen strawberries
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste

Throw into you blender and let it run until everything is thoroughly mixed together and the mixture is smooth.

And a healthy jam recipe I want to try!

StrawB Chia jam

Toss a few sliced strawberries in with some fresh garden spinach, a sprinkle of slivered almonds and drizzle with a poppy seed dressing! Ooo-la-la! 😀  Add to smoothies, on top granola & yogurt, fresh strawberry pie…. YUM!

Word of caution- there are allergy concerns for a few people when it comes to strawberries. Be sure to ask your friends if they or their children have strawberry allergies before your cookout get- together. Also, it is very important to properly wash your locally grown (or store bought) berries to avoid any harmful bacteria that can cause disease. Ask your local berry farmer if they used any fertilizer sprays. Berries can be washed in a light vinegar/water mix to clean off fertilizer sprays etc. Rinse the berries several times before consuming! Fresh berries will keep about a week! (If they last that long! 😀 )

How do you eat your strawberries?

~Coach Shannon

 

Resource:

  1. Eat and Heal by the Editors of FC&A Medical Publishing

Homemade “Bleach”

Hi everyone! Do you ever wish you could have a safer bleach alternative? Something without a chemical smell or hazard to your health or small children?

bleach-alternative-4

I worked with a nurse a few years ago, who worked in surgery, and she told me they would educate women about the dangers of chlorine bleach  & that it can cause breast cancer. When you search the web, (1), (3) you will find pros and cons to using Bleach, but it IS made of chemicals. If the scientists making it are using gowns, gloves, goggles and face masks, shouldn’t that indicate there is a respiratory hazard of breathing in the chemicals? Do you wear gowns, gloves, masks and eye goggles before doing laundry or cleaning your house with bleach? :(  Bleach is corrosive and will eat at skin or anything it is placed on. It breaks down elastic in underclothing pretty quickly, if washed in it frequently.

I once thought I would mix bleach with another “harmless” cleaning agent and I immediately got a foaming mist of horrible smelling “gas” coming up out of the bucket! I failed to read the label which states to never mix Clorox with any other chemical cleaning agent! :( So I quickly opened the windows and got the fans going to draw out the harmful gas.

I have not used Clorox for a long time. Instead, I make my own with only 3 ingredients using a recipe by Jillian that I found online! (There are many different recipes for bleach alternatives online! Just search and find the one you like.) It really does whiten my clothes. For gray- dingy looking socks or under- clothing, allow them to soak for several hours before washing.

My mom used this Natural Bleach Alternative recipe on an old dry rag to wash mold off my painted walls and baseboards. The mold came right off with some gentle rubbing! :)

Recipe:

  • 12 cups water
  • 1/4 cup lemon juice
  • 1 cup hydrogen peroxide

Mix. Add 2 cups per wash load or put in spray bottle and use as a household cleaner.

NOTE: I cut this recipe in half and used an old half gallon empty vinegar jug to store the Natural Bleach Alternative in.

Happy environmentally green & safe cleaning! 😀

~Coach Shannon

Resources:

  1. Educating Wellness
  2. One Good Thing
  3. Bleach
  4. Chlorine and Cancer

The Skinny about Oils and Fats

Olive Oil

There is a lot of talk today about healthy oils, which ones are better and if nothing works, then coconut oil should be the  cure-all for everything! Ha! … sarcasm there. :) I can eat coconut oil in baked things, but to apply it to my skin will dry me out more than I already am! If it works for you, that is great! :)

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
  • When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

When I was in Israel in the fall of 2014, our tour guide stopped the bus near an olive grove. He explained how they grow olive trees and how they press for oil.

YossiIt made sense to get the cold pressed olive oil because it was the highest quality versus getting oil that had been extracted with heat.

It is also important to not only get your 3-6-9 omega’s, but also your 5 & 7 omega’s! I recently learned more about these important anti-aging omega’s! They can assist with cardiovascular health, immune system and inflammation issues. (2)  Send me an email (mannafoldblessings@gmail.com) if you are interested in getting a high quality Omega supplement that includes all of these in one gel caplet! :)

Cheers to healthier choices oils and fats!

L’Chaim! (to health)

~Coach Shannon

Resources:

  1. Institute for Integrative Nutrition
  2. Natural Health 365
  3. Ghee

 

Herbed Green Beans

Herbed Green Beans
Herbed Green Beans

2 (12 ounce) bags of frozen green beans

1/2 cup butter

3/4 teaspoon garlic salt (more or less can be added)

1/2 teaspoon dried basil

Pepper to taste

1 medium red pepper, cut in strips

4 ounces of mushrooms (fresh or canned)

Melt the butter in a frying pan then add the garlic salt, basil, and pepper. Stir in the peppers and mushrooms; saute till just tender. Add the bag of green beans. Stir every so often and cook until the beans are tender crisp.  Serve on a bed of rice with chicken strips or just use as a side dish.

Yield: one 9 inch round pan or 6 servings.