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Primitive Diva

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Three Goats Farm of Montgomery, Texas
What do you call a former beauty queen who threw off her tiara, make up and high heels to become a barefoot running,tree climbing, dirt loving, goat herding farm chick? A nutritionist,turned Agrarian-growing her own farm fresh REAL food,in the kitchen mixing up her own beauty treatments from nature, and a former personal trainer who now prefers to lift a shovel instead of barbell. Well…a Primitive DIVA of course! Join my NEW adventure in2013 as I move to the farm for living and Growing wild, primitive and healthy in this modern crazy world.

Wednesday, July 23, 2014

What is a Froodle......?



Apple Fig Fruit Leather Roll Ups

Over the weekend, I had the chance to visit my dear friend, Health Educator/Nutritionist  and author of "The Pantry Principles", Mira Dessy . We had a wonderful time chatting while we toured her beautiful Lakeside home. She has the most amazing orchard guild on her property with several Fig Trees that were loaded with fruit.

We decided to do our own little "Food Swap" ......she shared her delicious figs, fresh basil, blackberry bushes and many seeds from her garden FOR my fermented habanero kraut, kefir, kale chips and my herbed goat cheese.


Fresh Figs and Basil warm from the sun



I had so many ideas of how I wanted to use these beautiful figs. Like the fig and goat cheese tart, that I am making tonight, and a savory jam. But first, in honor of Mira and her "Ingredient Guru" status, I wanted to REcreate something that is a common store bought snack item. One that claims to be a healthy alternative..... Fruit roll ups! (YUCK: loaded with petroleum dyed high fructose corn syrup)

 So, I combined some of the figs with a few organic apples and made a VERY tasty treat. When I was wrapping the roll ups, I decided to play a bit and cut them (with a pizza cutter) into Froodle. This was a snack that I used to make my kids about 5 or 6 years ago. This is a great way to not only preserve seasonal fruit, but to get those picky eaters(Children AND adults)to consume some extra nutrient dense fruits and veggies. Another favorite combination is a banana and spinach leather.....add lemon juice to create a sour patch flavor. Have leftover green smoothies? Mix with an apple or banana,pour and spread onto teflex/nonstick screen, dehydrate at 105 degrees overnight and slice into fruit noodles, using a pizza cutter AKA "Froodle" and enjoy. will keep for a month or more in an air tight container. I have and LOVE my Excalibur 9 Tray Dehydrator- Its 10 years old and still going strong!



This is "Froodle"......!







Monday, July 7, 2014

Hello Monday......!


I hope everyone enjoyed  their long holiday weekend. We stayed so busy working on farm projects for the NEW house, we did not have time to celebrate with the fourth with our friends, family and fireworks. However, we did manage to get away for an evening sunset swim on Saturday. We were invited to enjoy our friends pool while they were away. We enjoyed relaxation and a beautiful bottle of Cab Franc. We went to a movie, on Friday night-- ("Tammy"), it was a total DIVA thumbs up for some silly laughter (best medicine ever for stress). I snuck some garlic pepper cashews and Kombucha soda into the movie, shhhhh......don't tell.  Real foodist deserve to have snacks at the movies too, right?





Hubby made a home made corned beef from a grass fed brisket.....so I did indulge a bit on Sunday with a Gluten Free Rueben, our Three Goats Farm Sauerkraut , raw Swiss cheese, horseradish, olive oil potato chips and a delicious peach vanilla frozen kefir(honey sweetened). And yes, more amazing wine (oops, SUGAR!)


This was a delicious Reuben On GF toasted GF bread (thanks UDI's)



Peach, Vanilla bean and Honey Frozen Kefir (sorry for the poor lighting) trust me that it looked way more beautiful during the few seconds before it was gobbled up.




So, hello Monday and back to my program. I am excited for my workout today-my workout buddy can't make it. So hubby will join me (evil grin). Ya know if you love your Monday, it will love you back!




Breakfast was a very nourishing "balanced breakfast  bowl" ...with high protein Quinoa, egg, spinach, peppers, turmeric,garlic and olive oil! Remember : protein+carb+fat= vitality energy and hormonal harmony!

I will be back later to share some supplement and beauty tips


nourished and ready to rock my week!

In health and happiness,
Melissa The Primitive DIVA

Friday, July 4, 2014

Anti Inflammatory Tea...AKA, Magic!


My workouts this week had left some residual aches and pains....yes, getting old (errrr I mean "older") just takes a bit more magic to recover. I brewed a soothing Ginger, Tumeric, Vanilla Bean and Stevia Leaf Tea. Amazing health benefits of each of these SUPERFOODS! 

In Health and Happiness,
Melissa ~ The Primitive DIVA


Oh, by the way, I found a few benefit summary visuals on Pinterest. I love Pinterest, don't you?  Each has it's source credits listed for you to research further. Thanks for sharing.......LifeHack and Think Healthy Diet! 







Thursday, July 3, 2014

The WORKOUT

I hope the Nutrition guidelines, suggestions and sample meal plan were helpful yesterday. Here is a visual of what my BALANCED day looked like yesterday (not shown was my bedtime liquid lullaby kefir) And then below, I am listing a "gym free" workout!



THe WORKOUT

I am going to reiterate that the NUTRITION, WORKOUT and SLEEP suggestions are designed to protect our amazing hormones and allow the body to release stored fat and heal our metabolism.

This workout should ONLY be done TWO times each week for 30 days(then we can change it up a bit to challenge our muscles)

EXAMPLE: 
Monday (workout)
Tuesday (rest and recovery)
Wednesday (relaxation flexibility= Yoga, Nia, walking and stretches)
Thursday (rest and recovery)
Friday (workout)
Saturday (rest and recovery)
Sunday (relaxation fexibility= Yoga, Nia, walking and stretches)

I named this "Fabulous 50" because it is totally inspiring to have my best body ever by my 50th birthday....yes, it is over a year away- but I am staying focused on the BIG picture and how I see my goals. Seriously, the 50 reps also really bring muscle fatigue. I am suggesting a high rep and low weight variable to allow for functional strength, fat burning and a beautiful sleek form. Why no gym? I want you out in nature with fresh air and vitamin D boosting sunshine PLEASE note, I advise to check with your doctor before performing any type of strenuous exercise.

So here it is:
(Next week, I will post a video example of each exercise, for those of you who are not familiar)
Find a local park or your backyard. You need a park bench, picnic table and 5, 8 or 10 pound dumbells. And stay hydrated with pure WATER!

Warm up walk for 5-10 minutes (vigorous)
(Stretch)
50 walking lunges with bicep curls(using 5, 8 or 10 pound dumbells)
50 step ups with ab contraction tuck and overhead press (using 5, 8 or 10 pound dumbells)
50 tricep dips on bench or table seat
50 crunches on bench or table seat
50 single leg lunges(off of bench or table seat with a lateral shoulder raise(using 5, 8 or 10 pound dumbells)
50 heismans while holding dumbells (using 5, 8 or 10 pound dumbells)
50 plyo frog leaps while holding dumbells (using 5, 8 or 10 pound dumbells)
50 second plank x 2
50 second holding wall squat x 2
(Stretch)
5 HIIT (high intensity interval training) reps
*Walk for 30 seconds
*Jog for 30 seconds 
*Sprint for 30 seconds
Cool down walk for a couple of minutes

IF you are unable to complete the 50, don't beat your self up.....start with 10 or 25 and slowly build your strength and endurance. I am not there to encourage and motivate you as a trainer, so find a buddy to be accountable to. It makes a huge difference! Now LOVE your body with a nourishing balanced meal and a long soak in a tub of Epsom salt and your favorite essential oils- we can work hard, get sweaty, be strong and still be a DIVA!

In Health and Happiness,
Melissa, the Primitive DIVA

Wednesday, July 2, 2014

The NUTRITION for Makeover Month

So, let's get down to basics on what we will be eating for the next 30 days. It's simple! It's about balance and not deprivation. It's about loving ourselves so much that we focus on NOURISHING and nutrient dense foods. Foods that offer vitality, energy and LIFE! The most important thing to remember is DO NOT SKIP MEALS! If you want your body to perform optimally, you MUST care for it well. 

Balance=  Protein + Complex Carbohydrate + Fat 

In order to protect our sensitive Adrenal Glands, it is crucial that we maintain this balance. Going too high in Carbs will send our insulin on a roller coaster......cortisol disaster! Too much protein is hard on the body for digestion and kidney function. Keeping our meals small and balanced will allow our metabolism, digestion and insulin levels to hum along at a nice even pace. It sounds difficult, but aim for at least 8 to 10 servings of veggies each day and 1 fruit. 

We are going to focus on eliminating SUGAR this month. I know that's the hardest part. But, if we are going to work on building physical strength and flexibility, then the last thing we need is excessive inflammation, right? So, no overt sugars- only 1 serving of low glycemic options of fruit each day (i.e. Apples, melons, citrus) , NO high sugar fruits like bananas, dried fruits, pineapple or grapes! *If you must use a sweetener this month, you may choose natural stevia.

Carbohydrate choices should be VEGGIES and not grains,with the exception of Quinoa which is high in protein. More on Grains at a later date. But for the next 30 days, we will keep them away and ready to reintroduce properly sourced and prepared grains.

For maintaining energy and rebuilding our bodies, I am going to suggest eating THREE meals and TWO snacks every day. That's FIVE times each day of BALANCED nourishment. One of the most common issues that I experience with female clients, is the extreme reduction in calories combined with intense exercise----that's a perfect metabolic storm brewing. Your body is so protective, it shuts down its energy expenditure to compensate for the stress and famine and it sends our hormones into complete disorder. Please LOVE yourselves enough to stop that craziness. It simply turns on the "craving" low fuel indicators that make you want SUGAR and SIMPLE CARBS! 

HYDRATION! Your body needs adequate hydration for proper metabolism of energy and waste. Aim for half of your body weight in ounces of water each day. If you are active and outdoors perspiring in the summer heat, up that 10-20oz for each hour of activity. My TIP: is to fill up two half gallon glass jars and squeeze some lemon or add some citrus and cucumber slices- I drink from those each day until gone. Try to stop drinking liquids one hour before bedtime though, to make sure our bladders are not disturbing our restorative sleep....We NEED our Vitamin ZZzzz!

So what does an average day look like? Here was my day 1 yesterday

Upon Waking:
Warm lemon water with CHIA seeds and DoTerra Xendocrine Capsule (daily detoxifier) and a DoTerra TriEase Capsule (allergy bomb) and L-glutamine (helps maintain my GI/muscle tissue integrity)

BREAKFAST:
Two Egg Omelet (cooked in coconut oil)with Spinach, Red Peppers, Onions, Mushrooms, Garlic. Topped with raw 21 herb goat cheese and a half a cup of black coffee with a teaspoon of gelatin for my hair, skin and joints (trying to wean off ALL stimulants). Eat slow and mindful while fully chewing each loving bite- these are precious and vital nutrients for your body. Be thankful for such wonderful and clean fuel to start your day. Do not grab and gulp! (* I take a liquid multi vitamin and herb blend GP Daily Build along with Green Pastures Fermented Cod Liver Oil with Butter Oil)

(Water)

WORKOUT: (will post workout schedule soon) but making a note that I waited 90 minutes before activity to let my body focus on digestion)

(Water)

LUNCH:
Grilled Buffalo/Bison Burger (NO bun) on top of a bed of greens, with tomato, cucumbers, onions and avocado (my dressing). This was at a burger joint in town- just to show you, that you can eat out. Just get creative. 8 oz of Spring Water with a Scoop of my GP Greens Powder with a tablespoon of MACA.

(Water)

DAILY DETOX: (20 minutes)
Dry Skin Brushing 
Warm Bath with Magnesium rich Epsom Salts, DoTerra Elevation Oil, Baking Soda
(Warm lemon water with a drop of DoTerra Frankensince-to combat the muscle fatigue and inflammation form the workout)
Meditation for stress relief, focus and afternoon renewal (better than a nap)

Afternoon Snack:
Organic Green Apple (half) with a Tablespoon of Almond Butter, sprinkled with a dash of Cinnamon and Local Bee Pollen served with 1 cup of Organic Green Tea.

(Water)

DINNER:
Roasted Pastured Chicken (from my favorite local farm, Yonder Way), Steamed Broccoli, Steamed Asparagus and Organic Mixed Baby Greens and beets, topped with fresh crushed Garlic and Organic EVOO.

(Water)

Evening Snack:
6 ounces raw milk(goat) Kefir with ashwaganda, organic vanilla,raw egg yolk, stevia, flax oil. This is a wonderful "Liquid Lullaby". I use DoTerra Lavendar, Clary Sage and Balance in my bedside oil diffuser and I take 5mg of Melatonin, 2 capsules of  Vitex/Chasteberry with Black Cohosh and a GP cleanse capsule for gentle digestive and liver cleansing over night.

SLEEP: 9pm to 5am (* remember I am a goat farmer!) I am pretty consistent on getting my 8 hours of beauty sleep! 

I will be posting my workouts along with ongoing recipes, daily meals and helpful tips.........what would you like me to share. Please post your comments below and I will respond to ALL questions with a Q&A post. 

In Health and Happiness!

Melissa .....The Primitive Diva!





Tuesday, July 1, 2014

Makeover Month

So ,July is going to mark the beginning of a little makeover on yours truly. I have realized that I was still dragging around a little bag of stress, unbalanced hormones (much more on that later) and experiencing a little "carb sensitivity". How am I supposed to coach others on balance IF I am scattered and not taking care of me. You have got to start with loving yourself enough to make YOU a priority. 

Actually my nutrition has been good, maybe a bit too carb heavy for my individual chemistry, body type and type O blood. But my inactivity was catching up---sitting at a computer watching hours of lectures for school and..... My stress relieving trail runs and workouts came to a screeching halt! 

I had to stop running due to a really bad experience with a torn Plantar Fascia in my foot BUT have finally (after 6 months) I have started back on my long forgotten Barefoot Bootcamps. There is a lot of construction going on around my life with house at the farm, my project of "Rock Your Silver Crown" (blog coming soon), my education with IIN is at a point where I am designing and launching my health coach website and it's time to commit to building a strong body again. 

As I preach so often, our workouts are only 20% of our goals. For real change and growth, we must focus on the kitchen. I will be sharing some of my recipes, meal plans and workouts during the month. If you want to follow along, join in. I would love the accountability. We GOT this! 

This mornings breakfast was an amazing Farm Egg, Spinach, Red Pepper and my Three Goats Farm 21 herbs Goat Cheese, Omelet. It was ahhhhmazing! 



How are you Nourishing today? 

Sautéed spinach and peppers in a seasoned cast iron skillet with generous amount of nourishing coconut oil.


Whisk eggs in a bowl and add to spinach and peppers. Lower heat while your beautiful eggs are cooking. I added some fresh garlic at this point. Garlic is so wonderful for you and it keeps away the vampires (you never know). When eggs are firm, fold in half and cook just a couple of minutes longer. Remove and top with fresh raw goat cheese.....OR if you don't have your own goats and/or access to raw. Then pasteurized will work also. I hope you enjoy this healthy recipe. Remember to balance your plate to balance your hormones. 


Now NOURISH your self into an amazing day with great energy. You deserve it!


Much LOVE and In Health and Happiness,
Melissa .....THE Primitive Diva

Thursday, April 10, 2014

MACA Munch Granola


2 cups soaked and rinsed raw almonds
2 cups of finely shredded unsweetened coconut
1 cup soaked (softened) medjool dates
1/2 cup cacao nibs
2 Tsp Himalayan salt
1/4 cup MACA (I used Navita brand* found in my amazon store on right)

Blend all ingredients in food processor by pulsing until chunky but not forming solid "dough". Place on dehydrator tray (screen) and dehydrate at 105 degrees for 12 hours. Place in an airtight container for storing. I enjoyed mine for breakfast with raw kefir and organic blueberries. Munch straight or add your favorite milk and fruit!

ENJOY!