Shannon's health and fitness blog

Delicious Balsamic Chicken

I made this one tonight and my daughter said it’s now her second favorite dish (not sure anything will ever make her happier than steak). I got this from skinnyms. once again.  The only changes I made was to use 4 fresh tomatoes rather than canned, and to serve it over brown rice instead of pasta.  Quinoa would probably work too.   It is super easy and incredibly good!  Enjoy!

Slow Cooker Balsamic Chicken
Yields 10 Cups | Serving size: 1 Cup | Calories: 190 | Previous Points: 4 | Points Plus: 4 | Fat: 6g | Saturated fat: 1 g | Trans fat: 0 g | Cholesterol: 53 mg | Sodium: 121 mg | Carbohydrate: 5 g | Fiber: 1 g | Sugar: 3 g | Protein 26 g



Pour the olive oil on bottom of slow cooker, add chicken breasts, salt and pepper each breast, put sliced onion on top of chicken then put in all the dried herbs and garlic cloves. Pour in vinegar and top with tomatoes.

Cook on high 4 hours, serve over angel hair pasta.


November 15, 2012 Posted by | Food, Health, Weight loss | , , , , , | Leave a comment

Pumpkin Spice Protein Shake-YUM!

Stay full longer with this satisfying protein shake! Easy to make and convenient for when you’re on-the-go.
Arbonne Essentials Vanilla Protein Shake Mix
  • 2 scoops Vanilla Protein Shake Mix
  • 7 oz. water
  • 4-6 ice cubes
  • ¾ cup pumpkin puree
  • Tiny pinch of cinnamon, ginger and nutmeg
  • Dairy, soy, and gluten free, as always!

October 17, 2012 Posted by | Food, Health, Holidays, Weight loss | , , , , , | Leave a comment

Childhood Obesity

September is National Childhood Obesity Awareness Month.  More than 23 million children and teenagers in the United States are overweight, and it’s estimated that obesity results in $14 billion per year in direct health care costs.  The U.S. is doing its part to raise awareness of the obesity issue, and has provided a downloadable toolkit full of National Childhood Obesity Awareness Month resources.  For more info, visit

September 10, 2012 Posted by | Children, Exercise, Food, Health, Weight loss | , | 1 Comment

Origins and Evolution of the Western Diet: Health Implications for the 21st Century

I know this video is long, but please take the time to watch.  I really didn’t think I would sit and watch the entire thing, but I was so fascinated that I couldn’t tear myself away.  This is the researched and scientific study of the evolution of man and our diet, from millions of years ago to present day, as well as the health implications of the changes we have made to our diet.  This presentation will answer any question you have as to whether our diet should be meat based or vegetarian.  It discusses grains and the implications on our health.  It shows how dairy contributes to osteoporosis by disrupting our acid-base balance.   He also talks about oils and sugars and the effect on our health.  I found it interesting that the year that high fructose corn syrup was introduced into our diet was the same year I started gaining weight as a child.  Make sure you listen to questions from the audience at the end where he addresses how our diet increases inflammation in our body and it’s effect on the liver.  I was shocked to find out that people are now primarily getting cirrhosis of the liver from obesity, rather than alcohol use!

January 23, 2012 Posted by | Food, Health, Weight loss | , , , , , , , , , , , , , , , | Leave a comment

New Year, New You

Transform Your Life in 28 Days
Are you wondering what the national “cleanse” buzz is all about? Come share in the success that so many people are having in restoring their health and vitality. It is no secret that people are commonly treated with medications to control their symptoms without the inclusion of healthy eating practices. Unfortunately, the benefits of nutrition are rarely discussed or provided as an option even though poor nutrition is frequently at the core of these issues. 28 Days to Health™, a four week healthy eating and lifestyle modification program, was created to educate and empower people to take their health back into their own hands.
A Way of Life

The 28 Days to Health™ Weight Loss and Performance Cleanse™ is not a fad or a diet. It is safe and free from calorie counting or deprivation. It is simple, logical and easy for anyone to follow. Our program has proven successful for thousands of people around the country. Through our program you will learn what foods and environmental toxins may be causing excessive weight gain, blood sugar imbalances, high blood pressure, high cholesterol, digestive issues, arthritis, fatigue, headaches, muscle and joint pain. Our clients’ results consistently include a dramatic loss of body fat, increased energy and generally improved health.

Over the course of four weeks we will teach you how to decrease your exposure to toxic foods, simplify your transition to healthy eating and show you how to create fabulous, cleanse-friendly food that is satisfying and tastes great. And for those of you with a busy lifestyle, we will provide you with healthy supplement options that don’t require you to prepare three whole food meals each day. Come discover the roles food and science play in your overall wellness and weight loss goals. Learn how to incorporate healthy eating habits, detoxification practices and supplementation into your daily life. It takes 21 days to change a habit. Give us 28 days to transform your life!


28 Days products
How It Works

The cleanse is for 28 days and begins on the first week of January.  The first conference call will be on Tuesday, January 3rd.The program consists of dietary restrictions and nutritional supplements.   There are some things to eliminate from the diet including gluten, dairy, alcohol, sugar soy, caffeine and vinegar.   The supplements include a protein powder, fiber, detoxifying tea, a detox drink and other optional products.

 There will be weekly conference calls with Shannon to educate you about nutrition and support you through the cleanse program.
The Details 

When: For 28 days starting in January (on a date that you decide!)  The first call is Tuesday, January 3rd.
  1. Accelerate weight loss
  2. Detoxify your body from dietary and environmental stressors
  3. Remove inflammatory foods from your diet and test whether or not you have gluten, dairy or sugar sensitivities.


  • $50 program fee if committed by December 31st (*For Conference Call group only)
  • $300 for nutritional supplements OR $240 with Preferred Client discount program

For more information, contact Shannon at

December 20, 2011 Posted by | Food, Health, Weight loss | , , , , | Leave a comment

Ladies night at Road Runner Sports

11-238 June Bra Sale_Event Flyer_Costa Mesa

It’s ladies night at Road Runner Sports in Costa Mesa, June 22 from 6-8pm.  There will be drinks, appetizers, prizes, and much more!  Click the link above to get the flyer.  Hope to see you there!

June 9, 2011 Posted by | Health, Weight loss | , | Leave a comment

Cleanse Challenge 2011-Halftime stats

We are now half way through Cleanse challenge 2011 and I am so thrilled to be hearing nothing but positive feedback!  After just one week participants were shocked at how great they felt, even the most skeptical.  One e-mail stated,

“…my energy is great and very even.  I am stunned.  Just told my friend that aside from the digestive adjustment I feel about 10 years younger.”

Comments have ranged from, “it’s so much easier to stay on than I thought it would be,”  “the recipes are delicious!”, “no more mood swings, especially during my period,” “you weren’t lying, I feel the best I have in years,” “I’m sleeping so much better,” and “my skin is so much clearer.”

Today I received an e-mail updating me on how this participant is doing.  She wrote,

“A few things that I LOVE……flat stomach, NO BURPING!!, less mood swings, clear skin and feeling great.  I truly believe that by eliminating the gluten/wheat and diary that my body is MUCH happier.  My digestive tract is working like never before and I do not feel hungry or have cravings.  The shakes are so sweet  so I don’t crave sugar at all.  I don’t know which factors are contributing to my skin but I think it is a combination of it all.  I only had one pimple on my period…..a total miracle.  I think these are the main factors that are helping my skin: diary and gluten elimination, Arbonne acne skin care products (love them).”

And last, but certainly not least, is the progressive weight loss.  So far, the biggest loser (I just had to say that) is 15 pounds in 2 weeks.  Nice job!

All 12 participants have been doing such a great job sticking to the program and their family and friends have gotten very interested!  This program has been so successful and I am being asked to hold another 28 day cleanse challenge.  Be on the lookout for information coming your way for the February 2011 Cleanse Challenge!

January 17, 2011 Posted by | Food, Health, Weight loss | , , , , , , | Leave a comment

Is wheat making you fat?

So I’ve blogged plenty about my 28 day cleanse which prohibits dairy, soy, gluten, sugar, vinegar, caffeine, and alcohol.  I finished my cleanse over a month ago and have tried to stick to the food requirements of the cleanse.  Sure, I’ve had a little feta cheese or frozen yogurt here and there, but I’ve tried to stay away from gluten because it really makes me tired.  I’m eating plenty of carbs, but no wheat.  And I’m still losing weight!  Everyday someone comments about how lean I’m looking and wants to know what I’m doing.  So I started wondering what the connection is between wheat/gluten and weight loss and decided to do some research.  This is what I found:

Wheat products cause your blood sugar to spike.  Even whole wheat bread will raise your blood sugar just as much as white bread does.  Why?  Because grinding grains into flour increases the surface area upon which enzymes work to more quickly convert starch into glucose.  When your blood sugar spikes, your body releases insulin, which signals the body to store fat.  Insulin also takes your blood sugar from a high to an extreme low resulting in hunger, cravings, and extreme fatigue.  Of course, we need insulin in our body, but if it is released too often it will make it hard to lose weight and harm your health.  Interestingly enough, I also found that there is a high correlation between Celiac’s disease (allergy or intolerance to wheat/gluten) and Type I diabetes.

Gluten free products are becoming quite popular lately.  While some are great choices, others contain a lot of sugar and fat.  So read your labels to be sure you are picking a healthy product!

The best choice for fat burning  is to eat whole grains, rather than ground up grains.  Grains like rice, spelt, millet, quinoa, and sprouted grain will not spike your blood sugar and actually help you lose weight.


January 14, 2011 Posted by | Food, Health, Weight loss | , , , , , , , , , , | Leave a comment

The Aftermath

Today marks my 6th day off the 28 day cleanse.  I have continued to eat the same food as I did on the cleanse, I just haven’t had my two protein shakes a day.  I feel even better now than I did on the cleanse, if that’s even possible.  I’ve done a number of cleanses in the past, and even if I felt good while on them, afterwards was always a disaster.  I would either get sick (once so bad I thought I would have to be hospitalized for asthma) or spend weeks trying to get my energy back.  This cleanse is quite the opposite.  I feel better than I have in years!   The only time I didn’t was when I reintroduced something that was prohibited on the cleanse.

Now I’ve known for a number of years that dairy is not my friend, which is why I rarely have it.  It gives me intestinal problems and makes me break out.  However, when I reintroduced dairy just one time, I was presented with pretty bad knee pain.  As you know, my knee has felt the best ever in five years while on this cleanse.  A little dairy and the pain came right back.  I was surprised!  The worst one, though, was the gluten.  One meal with gluten and I was so exhausted I just wanted to lay down on the floor and nap.  I was so tired, my eyes burned.  Needless to say, I haven’t had gluten since.  I’m guessing that’s why I’ve been feeling so good, because I haven’t been eating gluten.

Besides that, I feel amazing.  My energy level is still very high, even though my life is on chaos mode right now.  My sleep is still good and, as long as I don’t eat dairy, soy, or gluten, my joints feel great!  Oh yeah, and I’m still losing weight, while eating plenty of food.

Not only that, but my workouts have really improved.   About 8-9 years ago I was running a 7 minute mile.  After my knee injury and a bout with adrenal fatigue, it dropped to a 10 minute mile.  That is quite a drop for an athlete.  Over the 28 days I have been on this cleanse, that 10 minute mile has gradually gotten faster.  Today I ran 5 miles at an 8.5 minute mile.  In one month I was able to close that gap by 50%.  While my racing days are long gone, I would still like to feel like the athlete I once was, just a little bit.  Now I do 🙂

This whole experience has been a real eye-opener for me when it comes to the effect food has on our health.  I already knew so much about this, yet experiencing it for myself was quite enlightening.

December 19, 2010 Posted by | Food, Health, Weight loss | , , , , , , , , , , , | Leave a comment

Why I LOVE this program!

Yesterday was the last day of my 28 day cleanse, but I’ve decided to stick with it a little longer because I’m loving it so much.  I’ve received many inquiries about this cleanse and what it has done for me.  I’ve enthusiastically bragged about my incredible (and still shocking) energy levels, my improved sleep, my decrease in aches and pains, my new and improved knee (after 5 years of pain  I’m amazed every day how good it feels), no PMS, no cramps, my overall feeling of well being, etc, etc.  And even though I haven’t checked my weight yet, I’ve been told repeatedly, by many people over the last two weeks, how lean I’m looking (always so nice to hear 🙂 ) While all this has been wonderful, there are other reasons I think this nutritional program is awesome.

This program is not a fad.  It teaches people how to remove the toxins and inflammatory foods from their diet.  Toxins in our environment can lead to many health problems such as diabetes, heart disease, skin conditions, chronic pain, digestive problems, headaches, irritability, mood swings, and auto-immune disorders such as lupus.  This program also teaches how to continue this eating regimen at least 80% of the time after the cleanse is finished.

The list of suggested foods and substitutions that can be eaten on this program is quite long and extensive, giving people many options with their meals.  A shopping list for Trader Joe’s , Whole Foods, and Henry’s is even provided to help those on the program with their shopping choices and where to find it.

A list of recipes are provided to make it easier to prepare meals that adhere to the program.  There’s even a list of shake recipes provided so you don’t get bored with the same flavor everyday.

This program really teaches people how to eat for their health and how to continue to do so down the road.  It makes as easy as can be to follow and I found it to be quite enjoyable, something I’ve never experienced on any other cleanse program.

I am excited to be able to offer and teach this program to others!  Please feel free to contact me if you have any questions or are interested in making a healthy change in your life!

December 12, 2010 Posted by | Food, Health, Weight loss | , , | Leave a comment