Top 10 Tips to Weigh Less, Live More


Circle of Life
Circle of Life

1) Feed your soul with primary food. Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food. Try the exercise above in the photo and see what your “circle” looks like. Work on the areas you see are closer to the middle. (Click on the picture if you are not able to read it. It should blow up bigger)


2) Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda and juice. Make a smoothie, eat a cup of yogurt, a slice (or two 🙂 ) of cheese and some whole wheat crackers, an apple etc for some healthy ideas. Here are some more ideas if you are still “hungry” after drinking several glasses of water!

3) Eat a plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy and processed foods, while providing loads of essential nutrients.

4) Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full and satisfied on less food.

Good food2

5) Eat real food. Avoid products with high-fructose corn syrup or a long list of ingredients you and your grandma are not able to pronounce. 🙂  They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.

6) Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry. If you are not a morning person and really do not like to eat after you get up in the morning, try eating a handful of almonds and dried fruit with a glass of water. Or make a small smoothie. You do not need to eat a farmer’s breakfast of the traditional eggs, pancakes, meat, grits etc!! 🙂 Just try eating something of nutritional value… poptarts and cinnamon rolls with coffee do not count!! 😀 Lol!

7) Eat mindfully. Turn off the TV. Get away from the computer, iPad, iPod, iPhone, Blackberry, Android, tablet etc. Sit down and savor the food you are eating with no distractions. Try the exercise listed here and see how well you know what you are eating!


8) Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy. If you are inside with children, try the exercises listed here. There are many ways to have movement and keep your blood flowing and your joints moving! 😀

9) Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.

10) Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy. When was the last time you took a walk in the woods, nature preserves or beside a stream? When was the last time you jumped with your jump rope? Let the kid in you come out! 🙂 Blow some bubbles, make funny faces in the mirror, or scream at the top of your lungs. (inside your house please, so the neighbors do not call the police!! 🙂 )  How about playing dodgeball or kickball, croquet or human hungry hippos? There are some hilarious videos on YouTube! All you need are skateboards, dishpans, small plastic balls and people. The people on the skateboards may need to wear bicycle helmets, but it would make a fun time of interacting with friends! 😀

Have a blessed week and remember to …

Count your Blessings Gma D


~Coach Shannon

Shannon’s Fresh Salsa

Fresh Salsa
Fresh Salsa

By: Shannon Beeghley, LPN, NS, CHHC

4 medium ripe tomatoes, diced (or you can use 2 (16oz) cans of diced tomatoes, drained)

1 pint black beans, rinsed & drained (or one (16 oz) store bought can)

1 cup of fresh cut sweet corn (or use 1 (16oz) can of cut sweet corn, drained)

1 small onion, chopped

Fresh cilantro to taste, chopped as fine as you desire

1 cup zucchini, chopped

1 cup  yellow squash, chopped

2 large carrots, chopped

1 medium cucumber, chopped

1 large green bell pepper, chopped

1 teaspoon garlic salt (or garlic powder)

2 teaspoons dried dill weed

4 Tablespoons lemon juice

4 Tablespoons lime juice

4 Tablespoons organic apple cider vinegar (with the mother)

Any other variety of beans added are optional (kidney, garbanzo, great northern, etc)

Mix all together. Let it sit and marinate in the refrigerator a couple hours to blend the flavors. If you like spicy heat, add your own amount of chopped jalepenos. Serve with tortilla chips, as an addition to your lettuce salad, on tacos or burritos, or on a “straw hat” meal. The possibilities are endless! 😀

Continuing the fight against cancer!

This post may seem a bit out of the ordinary for those “Fight against cancer” articles, but what I will say is TRUTH. You can fight cancer with more than surgery, chemo and radiation! Sometimes the Doctors tell you to not eat fresh fruits and vegetables because of the pesticides and bacteria, etc that are on the outside of said foods… and because of the weakened immune system, the body can’t fight off more bacteria. I know of many friends and family who are fighting cancer in many ways- both with medicine or with holistic alternative ways- or a combo of both. I am not here to talk negative about either. The person and families going through the cancer has the right to decide what is the best option for them and their body. Practicing the power of positive thinking will actually improve the immune system and our minds more than negativity!

Power of Thinking

So instead of continuing to ramble, I want to give you some information on the importance of keeping homeostasis in your body. Homeostasis is a medical word for keeping your body at a stable and balanced level. Such as the pH level of 7 is right at homeostasis. This can be from eating a balanced diet of alkaline and acidic foods so your body pH is not too alkaline or too acidic. Did you know cancer will thrive and grow in an acidic environment? 🙁 So the opposite of that is to eat more alkaline foods so you can starve the cancer cells and hinder their growth! 🙂 Here are some good resources for information… I am not going to reinvent the wheel! AAA, AcidAlkalineDiet, The Alkaline Diet by Emma Deangela. I got a lot of useful information from Emma. She was able to give accurate information because of her own testimony.

Alkaline foods

Most foods are higher in anti-cancer properties when they are eaten raw or slightly steamed/cooked. The nutrition stays in the food when it is steamed versus cooked in water. If you pour the water down the drain, you are pouring the nutrition down too- as the majority of nutrients were cooked out and left in the water. Many times, I save the broth or water off of home-canned foods or things I steam/cook and freeze it in a container. When it is time to make soup, thaw your “broth” and it makes the BEST tasting soup base!! So full of nutrients! 🙂

Here is a partial list of other foods that aid in fighting against cancer-

  • Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, bok choy, kohlrabi, rutabaga, turnips and brussel sprouts. They contain phytochemicals that help prevent your DNA from getting changed by cancer cells.
  • Onions, garlic, scallions and chives- minced or crushed and not overcooked. These foods assist in fighting off free-radicals – those things that are in the air which causes an apple to turn brown or a nail to get rusty when exposed to the wrong environment. Free radicals are also known as “bad guys” and attack the cells in our bodies when we are in polluted air or heavy chemical smells. ( I know the air we breathe is polluted, but there are some places we can avoid to reduce the amount of free radicals!!)
  • Citrus fruits such as oranges, lemons, grapefruits and limes are loaded with Vitamin C and are powerful antioxidants!
  • Strawberries, blueberries, boysenberries, cranberries etc are “berry” good in fighting cancer with their natural chemicals of anthocyanin and ellagic acid.
  • Green leafy vegetables… all those things mother told you to eat as a child!! 😀 The veggies with dark green and floppy leaves, including wheat grass,  are full of antioxidants and carotenoids to fight cancer!

Wheat grass

  • Tomatoes contain lycopene, which is the antioxidant that makes  tomatoes red. The other red fruits and vegetables such as guavas, red grapefruits and watermelon are full of lycopene too!
  • Fresh herbs and spices such as basil, rosemary, tumeric, ginger and parsley all play a part in fighting cancer. They contain flavonoids and other antioxidant properties.
  • Foods with the trace mineral selenium like mushrooms, seafood, chicken and wheat  aid in fighting cancer. However, doctors suggest no more than 55 micrograms a day. Moderation is the key as too much selenium  can be toxic!
  • B vitamins like folate help build healthy chromosomes. Foods like beets, squash, melon, fresh green leafy vegetables and fortified cereals will increase your folate. This will prevent a deficiency of folate which leads to many different cancers. Microwave use will destroy folate and many other nutrients, so learn to NOT use a microwave and prepare your foods on the stove.
  • Eating a diet high in fiber will decrease colon  or colorectal cancers. You can get insoluble fiber from brown rice, fruits, beans, vegetables, wheat bran and whole grains.
  • Omega 3 fatty acids also fight against cancer. Your healthy oil intake needs to be balanced between Omega 3’s and Omega 6’s. Too much of 6 may subject your body to tumor growth. Omega 3 foods are salmon, tuna, mackerel, herring, flaxseed oil, walnuts & green leafy vegetables while Omega 6 foods are eggs, milk, processed grains and anything containing corn or soy oils (fried foods, restaurant fast foods and margarine) and red meats with saturated fats.  (in the photo below, even ants know what is Real Food!)

Real Butter

Well, folks, I am not a fancy writer or blogger, but the truth is still the truth. There is a lot of talk about the Feds and Big Pharma trying to hide the fact cancer can be overcome. I am only here to present truth and you can take it or leave it. And just remember…

Sugar is to Cancer

Fighting for true health,

Coach Shannon




  1.  “Eat and Heal” by the Editors of FC&A Medical Publishing
  2. “The Nutrition, Health and Diet Program” , Lesson 1, Ashworth University
  3. Coach Shannon’s Common Health Sense