Snack Attack

There’s no denying that everyone, at one time or another, has had a snack attack Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Snack attack

Although snacks are no substitute for loving your life, they can be great energy boosters. (If you want some ideas on Loving Yourself, click here) Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. (yes, the rice cakes are in a package, but they are a good snack choice!)
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples, broccoli or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.
  • Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.


Here is a healthy snack list~


  • apples
  • frozen grapes
  • rice cakes
  • light popcorn or plain popcorn: use coconut oil to pop in a covered pan
  • one or two hard pretzels, the large Bavarian variety
  • carrots: particularly the super-sweet, organic baby carrots
  • crunchy sticks of veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)
  • celery and peanut butter (use non-hydrogenated peanut butter)
  • hummus with whole grain toast, baby carrots, rice crackers
  • nuts


  • wheatgrass
  • fresh, whole fruit
  • organic yogurt and ripe fruit
  • apples and almond butter
  • sprouted date bread with jam
  • frozen yogurt: freeze yogurt and make your own!
  • dried fruit
  • use leftover grains to make sweet porridge: drizzle maple syrup and sprinkle cinnamon, add soymilk and bananas, heat with fruit juice, etc.
  • smoothies: mix whatever you have in the kitchen – fruit, ice, soymilk, yogurt, carob powder, etc.
  • fruit “ice cream”: peel a banana, freeze, blend in a food processor with nuts, berries or raisins and serve; can be put through the screen of a juicer for a creamier consistency.
  • freshly squeezed fruit juices: Make your own and try different combos.
  • sweet vegetables: yams, sweet potatoes, squashes (acorn, butternut, kabocha) cut into chunks or fries; sprinkle with cinnamon and bake.
  • dates stuffed with almond butter or other nut butter
  • organic dark chocolate chips or carob chips


  • olives
  • pickles and pickled vegetables, such as carrot, daikon, beets and lotus root (a root vegetable)
  • tabouli (an Arab salad of cracked wheat mixed with finely chopped ingredients such as tomatoes, onions, and parsley), hummus (try this one!)
  • oysters and sardines
  • steamed vegetables with tamari/shoyu or umeboshi vinegar
  • tortilla chips and salsa or guacamole: try whole grain chips such as “Garden of Eatin” brand and freshly made salsa or guacamole.
  • sauerkraut: it will also knock your sweet craving right out!
  • fresh lime or lemon juice as seasonings or in beverage
  • salted edamame (baby soybeans)
  • small amount of organic cheese


  • smoothies
  • yogurt
  • avocados
  • rice pudding
  • dips and spreads, like hummus and baba ghanoush (an eggplant dish)

Enjoy your healthy snacking!

~Coach Shannon 🙂

Mexican Rice-n-Beans

Mexican Rice-n-Beans
Mexican Rice-n-Beans

By: Shannon Beeghley, LPN, NS, CHHC

1 & 1/2 cup uncooked brown rice

1 & 3/4 cup water

In a large saucepan, cook on medium heat for 20 minutes until tender. Then add –

1 TBSP olive oil

1/4 cup chopped red bell pepper

1 & 1/2 tsp chili powder

1 pint (2 cups) black beans, drained and rinsed (or you can use one can of store canned black beans)

1 tsp ground cumin

1/2 tsp garlic salt

1/2 tsp dried dill weed

1 & 1/2 tsp dried onion flakes (or fresh onion chopped in an amount of your choice)

Mix all together and cook until hot. Serve 1) in tortillas with your favorite burrito toppings, 2) mix with one can of warmed re-fried beans and eat with chips as a dip or 3) on top a salad like the picture below! #somanypossibilities 🙂

Mexican Rice-n-Beans on a lettuce salad
Mexican Rice-n-Beans on a lettuce salad

Upcoming Class!


The Colors of Healthy Eating 

Tuesday, April 21st. 7:00 PM      $5.00
By: Shannon Beeghley, LPN, NS, CHHC, AADP

In a fast paced life, IT IS easy to eat healthy!
In this workshop, we’ll discover the colors of healthy eating.
Shannon, a Board Certified Holistic Health Coach, will share with us, the nutrients found in different colors of fruits and vegetables. Following Shannon’s talk, Caitlin Miller of Miller Flowers will be sharing the benefits and uses of microgreens. 

We’ll even get a chance to taste a microgreen smoothie! 

RSVP to Caitlin Miller at

Miller Flowers

2200 State Route 571 West
Greenville, OH 45331
United States of America

Phone: 937.547.6099


Loving Yourself


Matthew 22:37-39- Jesus said to him, “You shall love the Lord your God with all your heart, with all your soul, and with all your mind. This is the first and greatest commandment. A second likewise is this, “You shall love your neighbor as yourself.”

This verses sticks out in my mind the more I support and coach women. The question I ask is this – In what way do you love yourself?” If we are to love our neighbors as ourselves, how is this being portrayed? I often catch myself trying to treat those around me much better than I treat myself…then wonder why I feel so empty inside?! 🙁 So I wrote up a list of ways to “love on myself”.


1) Listen to your body and its needs. If your body tells you “I need sleep” – then get ready for bed and allow 7-8 hours of uninterrupted sleep. If it says “Feed me”, then give it wholesome, healthy, homemade food! 🙂 (No processed junk!!) If it says “I’m thirsty”, give it good clean water! Your body craves plain water, or water with a little lemon or lime for flavor. You can get these here. And if you have already eaten and an hour or two later you think you are hungry again or feel like eating a snack, try drinking a glass or two of water. Most likely your body is asking for more water instead of food!!

2) Forgive yourself for mistakes made during the day. We are human- but we do not need to use this as an excuse either. We will make mistakes this side of heaven, but we need to get up, brush off the dirt, say “I’m sorry” to whatever body part was injured the most, and try again!

photo (3)

3) Speak kindly to yourself. Speaking words of accusation over your body will only pull you deeper into a pit. Our bodies CRAVE words of love from our own lips. I have a dear friend who had hammer toes. She was having a conversation with God one day and she heard “Today we will love body parts”. She asked where to begin and God said “Let’s start with your toes”. So she looked down at her hammer toes, told them she loved them & how cute her toes were. She thanked God for her toes and for the years they have worked for her. Slowly over time, her little toes are becoming straight! This is a true story!! 🙂 God loves it when we love on ourselves! —This is the manner we need to speak over each of our body parts!!

Doug Addison

4)Trust your gut instincts – because many times we know what we should be doing, but our flesh does something different and then we chide ourselves, hate ourselves and speak negative, unhealthy words about ourselves, etc.

5) Make a playlist of your favorite songs and play them in the evening after you get home from work. If you work from home, you can still play them- whenever you like! I have a list of favorite YouTube hymns and a list of Instrumental Hymns plus several favorite artist playlists on my iPad that I play.  Here are a couple of my favorite Hymns and Instrumental Songs. You can sing along or dance to them- it lets the enemy know that you are defeating him by worshiping the ONE and ONLY TRUE GOD!

6) Light some candles, have a small glass of your favorite wine, play or cuddle with your pet dog or cat >^..^< or read an inspirational book while curled up in your favorite chair. Take time for YOU! 🙂

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7) Spend time in prayer and meditating on the many blessings we have been given from our loving Heavenly Father. Spend time thanking Him, praise Him during the storms of life and praise Him when the sun is shining! And Psalm 107:8, 15, 21, & 31 all repeat “Oh that men would praise the LORD for his goodness, and for his wonderful works to the children of men!”  A quote I read once said “Take a few minutes to pause beside the still waters of God’s Word. Drink deeply and you will find it cool and refreshing.” 

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8) While the number 7 means “completion“, number 8 means NEW BEGINNINGS! So for number 8, give yourself the gift of YOU. Schedule time in your day for something that you can do to reward yourself for the hard work of the day. Get a massage, a favorite meal, one piece of dark chocolate etc. You know what you have been wanting for YOURSELF, but have been neglecting to give it. And for fun, if it is possible, wrap it up in pretty paper with a bow, then give it to yourself and enjoy unwrapping it like a child does on their birthday! 😀

Perhaps you can relate to this or maybe you have written your own list? What do you do to love yourself? Email me at or comment below!

Until next week ~ Coach Shannon


10 Steps for Dealing with Sugar Addiction

Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.


Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

Eat sweet vegetables and fruit. They are naturally sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia and barley malt.

Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension eliminating the need to self-medicate with sugar!


Get more sleep, rest and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind. If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is: sugar.

Evaluate the amount of animal food you eat. Eating too much animal food can lead to cravings for sweets. Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual.

Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

Slow down and find sweetness in non-food ways! Every craving is not a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. When life becomes sweet enough itself, no additives are needed!


Here’s to your health! ~Coach Shannon

4 Easy Steps to Sprouts



This article is written by Fran Capoccia, founder of Fran’s Living Foods and L’Chaim Ministries.   Fran is an author, instructor, speaker and prayer minister who helps people restore their body, soul, and mind to the original health we were designed to have from our Creator.

Get ready to learn some amazing information about sprouting seeds and grain.  The subject of sprouts was one of my favorite subjects I learned when healing a growth the size of golf ball.  I was at a health center where sprouts were included in green smoothies, salads, and they even sneaked them into the raw chocolate cake!  Yes, sprouts can be added to any food. 🙂

Why would anyone want to eat sprouts?!  There are many health benefits of sprouts to say the least!  Here are 3 benefits to start:

  • In the sprouted form, Carbohydrates turn into simple sugars
  • Proteins turn into ready-to-digest amino acids
  • Fats are in the digestible form of fatty acids

When food is in the ready-to-digest form such as sprouts, then the body has to do a lot less work to digest it.  That means more energy for you to enjoy the parts of your life instead of the energy and time it takes to digest some foods – such as animal protein that can take 6-hours to retrieve the amino acids, which are building blocks of many cells.

Next, I will review 4 simple steps to sprouting seeds.


  • Seed of your choice that you can purchase at the health food stores labeled seeds for sprouting.
  • Glass jars with screening cut to secure when lid is attached. There are containers for sprouting but I will be reviewing glass jar method.
  • Dish drain for tilting the jar upside down at 45 degree angle
  • Water to rinse
  1.  SOAK

Soak the seed:  Soaking the seeds starts the germinating process.  Take a clean glass jar and fill the seed as per chart.  Many sprouting charts are available online.  For example, the charts say to use 1 tbsp of alfalfa seed.  Place 1 tbsp seed in a jar.  Add water to cover the seeds.  Let soak overnight per chart instructions.

  1. DRAIN

The next morning, drain the water from the glass jar.  Do not save this water.  Rinse the seeds a few more times under a faucet with filtered water.



After rinsing several times tilt the jar upside down at 45 degree angle so air can flow through the jar.  Rinse and tilt twice a day until a tail grows from the seed and the tail is as long as the seed.  Alfalfa would be an exception that the tail can keep growing until what looks like a bunch a string in a jar.

    Now your sprouts are ready to take from the jar to be used to eat or store in the refrigerator for a few days.


As you can see this is a simple process and oh so good for you!


Fran is a very good friend of mine and I am honored to have her write an article for the blog today. If you would like to learn more about living foods, go to her website

Let’s get to sprouting some seeds! 🙂

~Coach Shannon

Wheat grass