All posts by Shannon Walker

The silent monster


(Join me here as I invite guest blogger, Alisha Bonnell, to share some truth in learning to manage the silent monster…)

“Do you remember how as a child, you would always have “dad” check under your bed / in the closet for those nasty, scary, unwanted “creatures” out to ruin your night sleep (also known as monsters)?
Do you remember how your dad, knowing how important this monster hunt was to you, would exaggerate and pretend to pull and tug on those “darn monsters” and then with a big kick, he’d kick them out the door?
Yeah I remember that too!  To me, my dad was (and still is) my superhero.
Do you remember when you reached the age of “there are no monsters in my closet or under my bed.  Actually monsters don’t exist!”
I was so happy when that age came.  I don’t know about you, but I just knew that I would never have to deal with that problem ever again.
Haha, yeeeeah, well …. was I wrong!
So … umm … I have this big scary monster … and well, he likes to think he’s my shadow.  He seems to follow me everywhere.
In fact I’ve decided to name him!  Yes, yes, I’ve named this monster.  I figure, if he’s going to stick around, then he just needs to have a name.  I’d like to introduce the monster named …
You see, Rejection has always been in my life.  Of course, as a young girl, I didn’t realize who exactly was following me around.  Actually, I didn’t realize it until I was bawling my eyes out the other night.  As I thought about / analyzed everything I have experienced in my life, it made perfect sense … it was/is all due to Rejection (can you say light bulb moment?).
Allow me to give you the brief history between me and Rejection:
Rejection first made his appearance the day my father walked out on me and Mom.  I couldn’t understand why my “daddy” left.
At ten years old, my childhood best friend left for CA without saying goodbye.
I was always the last one chosen for games.
No one really liked being my friend.
I was told (by a guy) that I was too fat for any guy to like me.
… fast forward to this year …
I was given attention and affection by someone who could see I was naive and insecure.  Who was a master of words, and knew what I needed / wanted to hear.  Who has been given the opportunity to really show me that they meant what they said.  Have they?  Nope, Rejection has won the battle once again.
This last experience has really torn me apart.  It changed me, for the good and the bad.  It opened my eyes.  It has made me grow up a bit more than before.  It has made me make a huge decision in my life.
I feel God has allowed me to experience what I experienced this year for this one reason.
I have been living my life accepting Rejection.  Making him my “best friend”.  Allowing Rejection to be the norm in my life.  Expecting to be rejected by everyone I become close to.
I didn’t know it until just the other night, but me allowing Rejection to be the norm, has affected more than one aspect of my life.  It has affected:
>> my Spiritual life
>> my attitude
>> my outlook on life
>> my trust
>> my attitude towards family
>> my attitude towards friends
And while it has affected those aspects of my life, the irony behind all this is this:
I’m terrified of Rejection!
Haha yeah I know, can you say contradictory?  I hate the thought of being rejected.  To this day, I think about the possibilities of being rejected.
Daddy leaving us
Friends leaving for no reason
Never being loved by a man to call my own
                                    …. the list could go on!
What am I going to do about Rejection?
Well, I could go about it the childish way …
“Daaaaaddy!  Daaaaaaaddy, heeeelp!  There’s a monster following me around!  He won’t leave me alone.  Get him please Daddy, please!”
… and in a way, I did just that!  Confused now?  Let me clear up the confusion with the following verses:
“When the righteous cry for help, the Lord hears and delivers them out of all their troubles.  The Lord is near to the brokenhearted and saves the crushed in spirit.  Many are the afflictions of the righteous, but the Lord delivers him out of them all.  He keeps all his bones; not one of them is broken.” Psalm 34:17-20
I didn’t call out to my earthly Daddy, I’ve called out to my Heavenly Daddy.  My Daddy has delivered me out of my troubles.  He has saved me!
So to answer the question “What am I going to do about Rejection?”, I’m conquering him with Scripture!  I’m tired of living my life accepting Rejection as the norm.
Now I know this new road isn’t going to be easy.  I’ll always have Rejection longing to come back into my life, but I can’t live captive to him … I need to overcome.  As 2 Corinthians 12:9 says:
“But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”  Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
I will gladly allow His power to be made perfect in my weakness.  He is the strength I need to overcome.  I can do all things (Philippians 4:13).
So I leave you with this:
This girl doesn’t care if she’s still the last one to be chosen in games – I’ve never been a fan of kickball anyways.  If I’m never loved by a man to call my own, that’s okay.  I’m already loved by a man who thinks I’m to die for (literally!).  If my friends decide to leave that’s fine, can I ask one thing: will you please let me know what I did wrong, so I don’t repeat it with my other friends?  I’m ready to live my life as an over-comer of the not so scary monster …
… I’m ready to live it in the hands of the One who made me, loves me, and will never leave or forsake me! “

Creamy Pumpkin Pie

homemade pumpkin pie

Tis the season for all things pumpkin! :) Try this recipe- even if you don’t like pumpkin pie. It is very mild in pumpkin flavor since each pie only has a half cup.  I also do not suggest adding dough leaves to the middle of your pie like I did. It did not set up as well, but if you want to add the decor, roll the dough thinner. 😉  What ways are you enjoying pumpkin this year?  Enjoy this delicious recipe! 😀


Make a pie crust: 1  cup white flour, 1/2 cup whole wheat flour, 1/2 cup butter (1 stick), 1 pinch salt, 1 egg, 1/4 cup water.

Blend together the flour and butter with a pastry fork till it is crumbly. Mix the egg and water together, then pour over the flour. Mix with a sturdy spoon till stiff and blended. Put dough on a floured surface and knead until dough is smooth and elastic. You might have to add a little more flour. Divide into two balls, then roll out into two crusts to fit your two 9-inch pans. Flute the edges as desired. Set aside.


1 cup pumpkin

1 cup Thai Kitchen unsweetened (full fat) coconut milk

1 cup almond milk

2 teaspoons pumpkin pie spice

3/4 cup maple syrup

2 eggs

Blend pumpkin and half of the milk in the blender til very smooth and creamy. Add rest of ingredients: blend till smooth. Pour into two prepared unbaked 9-inch pie shells. Bake at 375 degrees until pies are set up- about 40 minutes depending on your oven.  Serve with whipped coconut cream.


1 (14 ounce) can unsweetened (full fat) coconut milk

1-2 TBSP white sugar (or to taste)

1 teaspoon pure vanilla extract

  1. Refrigerate can of coconut milk, 8 hours or overnight.
  2. Place metal mixing bowl and beaters in the refrigerator or freezer 1 hour before making whipped cream.
  3. Open can of coconut milk, taking care not to shake it. Scoop coconut cream solids into cold mixing bowl. Reserve remaining liquid for another use.
  4. Beat coconut cream using electric mixer with chilled beaters on medium speed; turn to high speed. Beat until stiff peaks form, 7 to 8 minutes. Add sugar and vanilla extract to coconut cream; beat 1 minute more. Taste and add more sugar if desired.

NOTES: Do not use “lite” coconut milk – it won’t whip. Organic coconut milk offers the best consistency. I have had the best success with Native Forest(R) or Whole Foods 365 Everyday Value(R) brands. If possible, avoid guar gum as an ingredient, which also inhibits whipping.

Serve immediately. If you must store it, refrigerate in a glass container or Mason jar for up to 3 days. Shake or whisk gently to fluff the cream again before serving.

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!)


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


Backyard Pharmacy; Weeds That Heal

I never thought I would reach them…


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?


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!


If you are feeling stuck in place and need a boost, send me an email at 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!


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

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


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!


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



  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?


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! :)


  • 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


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