All posts by Shannon Beeghley

Deconstructing Cravings

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs. Learn to love on yourself in healthy ways that do not make you feel guilty later.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

• Have a glass of water and wait 10 minutes.
• Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
• What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
• When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.

-Coach Shannon

What is a Health Coach?

“A careless word may kindle strife, a cruel word may wreck a life, a timely word may level stress, a loving word may heal and bless.”

~Unknown

A Health Coach is a mentor who helps people make healthy lifestyle choices and achieve personal wellness goals. Whether the desired outcome is weight loss, boosted energy levels, or improved digestion, the Health Coach focuses on the individual needs of each client and works within the realities of their day-to-day challenges. By helping clients make manageable behavioral changes that can be maintained over time, a Health Coach, empowers people to take responsibility for their own health and feel their best.

There is now a huge demand for Health Coaches. As the healthcare system shifts towards preventive care, Heath Coaches are gaining increasing recognition in the world of health and wellness. Watch the video below to learn how Health Coaches can help reverse the health crisis:

Send me an email at mannafoldblessings@gmail.com if you are interested in improving your health and holistic wellness!

Warming Lentil Stew

Prep time: 10 minutes
Cooking time: 30 minutes
Yields: 4 people

Ingredients:
1 medium onion, chopped 2 parsnips or carrots, chopped 1 tablespoon sesame or olive oil
1 cup red lentils, washed
5 cups water
2 teaspoons cumin
1 teaspoon lemon juice
1 teaspoon sea salt
Chopped parsley or scallion for garnish

Directions:
1. Heat oil in a pot and sauté onion and parsnip for 10 minutes.
2. Add washed lentils and water and bring to a boil.
3. Skim off the foam. Lower the heat, add cumin and simmer, covered, for 20 minutes.
4. Add the lemon juice and salt. Simmer for another 2-3 minutes.
5. Serve in individual bowls and garnish with parsley or scallion

Aduki Squash Stew

Prep time: 10 minutes
Cooking time: 60 minutes
Yields: 4 people

Ingredients:
1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt

Directions:
1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
4. Uncover, add sea salt and stir until water evaporates.

Notes:
• Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

Wheat-Free Sunflower Crunches

Prep time: 10 minutes
Cooking time: 15 minutes
Yields: 10 people

Ingredients:
1 cup sunflower seeds
1/2 cup sesame seeds
1 tablespoon poppy seeds (optional)
1 1/2 tablespoons olive oil
1 tablespoon maple syrup

Directions:
1. Preheat oven to 375 degrees.
2. Combine sunflower, sesame and poppy seeds in a blender. Blend until combined.
3. Add oil and maple syrup, blend again until mixture resembles dough.
4. Roll dough into several long pieces and place them on a lightly oiled baking sheet.
5. Bake for 15-20 minutes.

Guacamole with Jicama Sticks

Prep time: 20 minutes
Cooking time: 0 minutes
Yields: 4 people

Ingredients:
2 avocados
1/2 small red onion, finely diced
1 small tomato, finely diced
1 jalapeno pepper, minced (use seeds if you like it hot)
1/4 bunch cilantro, minced
Juice of one lime
1/2 teaspoon sea salt
1/2 teaspoon pepper
1 large jicama

Directions:

  • Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl.
  • Add onion, tomato, pepper, cilantro, salt, pepper and lime juice.
  • Mix with a fork until you reach the desired texture for you guacamole.
  • Peel the jicama and slice into sticks.
  • Dip one into the guacamole to taste and adjust seasonings as necessary.
  • Enjoy!
  • Note: Jicama (HEE-kah-ma) is an edible root that resembles a turnip. It has thin brown skin and crisp, juicy, white flesh that is mild in flavor. It is also known as Mexican yam or Mexican turnip.

    Home Touch Trail Mix

    Prep time: 5 minutes
    Cooking time: 20 minutes
    Yields: 10 people

    Ingredients:
    2 cups almonds, raw
    1 cup pecans
    2 cups walnuts, raw
    2 cups pumpkin or squash seed, raw
    2 cups dried cranberries
    1 tablespoon olive oil (optional)

    Directions:
    1. In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight.
    2. Preheat oven to 300 degrees.
    3. Rinse and discard soaking water.
    4. Add cranberries and add olive oil. Mix until everything is coated well.
    5. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.
    6. Cool and store in air tight glass container.

    Notes:
    • Try any nuts and dried fruit you like.
    • The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.

    Ball-O-Nuts

    Prep time: 10 minutes
    Soaking Time: a few hours
    Cooking time: 0 minutes
    Yields: 10 people

    Ingredients:
    6 dates
    1/2 cup rolled oats
    3/4 cup almonds
    1/2 cup sesame seeds
    1/2 cup apple juice
    1/2 cup brown rice syrup
    3/4 cup poppy seeds

    Directions:
    1. Soak dates with oats in water for a few hours, then drain excess water.
    2. Add dates, oats, almonds, sesame seeds, juice and syrup to a blender. Blend until chunks become very small, but are still visible.
    3. Form little balls with mixture.
    4. Roll in poppy seeds.

    Notes:
    • Try squeezing lemon or ginger juice for added zing!

    Veggie Muffins

    Prep time: 15 minutes
    Cooking time: 15 minutes
    Yields: 8 people

    Ingredients:
    2 cups spelt flour
    1/2 cup finely chopped fresh parsley
    1/2 teaspoon sea salt
    2 eggs, beaten
    1 cup grated or finely chopped veggies
    1 cup soy or rice milk

    Directions:
    1. Preheat oven to 325 degrees.
    2. Lightly grease a muffin tin.
    3. Mix flour, parsley and salt in a bowl.
    4. Make a well, add eggs and veggies.
    5. Mix lightly, gradually adding milk.
    6. Mixture should be lumpy. Do not over mix.
    7. Fill each muffin cup 2/3 of the way full.
    8. Bake for 12 to 15 minutes.
    9. Remove from the oven and let cool before serving.

    Ants on a Log

    Prep time: 10 minutes
    Cooking time: 0 minutes
    Yields: 1 person

    Ingredients:
    2 tablespoons almond butter or other natural nut butter
    2 stalks celery
    A small handful of dried blueberries, cherries or raisins

    Directions:
    Wash celery.
    1. Spread nut butter inside each stalk.
    2. Dot with blueberries or “ants”.

    Notes:
    Here’s a simple, healthy snack for kids that adults like too.