Primitive Diva

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Three Goats Farm of Montgomery, Texas
Melissa is a former beauty queen, personal trainer and certified holistic health coach. Melissa founded Queen Bee Wellness to specialize her coaching practice towards Women's Wellness and Beauty. She helps women focus on finding their own natural beauty from a integrative approach of balancing Mind, Body and Soul. Melissa believes that what we put in our mind is just as important as the nourishing food we put in our bodies and products on our skin. She strives to coach women to balance a healthier body image, approach to wellness and authentic living. With her passion for a clean lifestyle, Queen Bee Wellness therapeutic skin care products were born- to help women enhance their natural glow, without causing harm to their health from chemical laden toxic products. Melissa's philosophy to real beauty is summarized in "Wellness is Beauty". Melissa resides on a 10 acre farm in Montgomery, Texas with her husband and teen aged children. In her spare time she is chief goat wrangler and milker of her "Queen Bee" herd of dairy goats at Three Goats Farm.

Thursday, February 24, 2011

Blooming got you Achooing.....(sniffle, sneeze)

As a major outdoorsy kind of Diva,who takes time to smell all the flowers in life and love on All the animals I meet, I must pay the small price of seasonal allergy symptoms. Sore throat, itchy eyes/ears,sneezing, sniffling and feeling....well, just plain YUCK!

Instead of reaching for a highly TOXIC- OTC anti-histamine, decongestant or steroidal drug,I use my primitive wisdom and research products from nature that I suspect our ancestors would have used to treat the same ailments. Before you begin any herbal therapy be sure to first nourish the body with healthy,nature intended foods, get plenty of rest, get your Vitamin D and forgive yourself for feeling bad. Its hard for us health concious peeps to admit that we might want to slow down a bit, huh?

Herbal Remedies for strengthening the immune response and alleviating allergy symptoms

CHAMOMMILE- Tea is used to reduce duration of hay fever attacks.

MA HUANG- Relieves congestion & bronchial spasms.

EUCALYPTUS- Used in steam inhalation to ease congestion.

EYEBRIGHT- Tincture or capsules reduce hay fever symptoms.

GINGER- Reduces inflammation, antimicrobial.

LICORICE ROOT- Reduces inflammation, antiviral, antibacterial.

NETTLE- Extract acts as an expectorant, reduces sinus inflammation.

ROOIBOS- Has antihistamine properties. A tea is sometimes helpful in relieving symptoms.

ST. JOHN'S WORT- Capsules are used to relieve sinus headache.

OIL OF OREGANO- Fights Infection and strengthens immunity

ECHINACEA- Strengthens the bodies immune response

So with this knowledge of Natures Apothecary, I slowed down a bit today and have consumed 4 cups of Rooibos tea with local honey (helps build resistance to seasonal allergies and offers antibacterial properties)I have consumed 3 freshly juiced Ginger drinks with drops of Oil of Oregano, Echinacea, Chamomile and Nettles. I have enjoyed a Eucalyptus steam this afternoon after spending about 20 minutes in the sun getting my daily dose of Vitamin D. As a compliment,I have also used my Neti Pot to flush my sinus cavity of any enviromental invaders(love my Neti Pot) I feel so much better! And my body is thanking me for the care I have given it and No toxins were needed.

I have found a wonderful resource for getting my herbs, teas, essential oils and magical Primitive Diva elixirs at

Mountain Rose Herbs. A herbs, health and harmony c

Tuesday, February 22, 2011

I scream, you scream, we ALL scream for Ice Cream...!

Vanilla Bean Ice Cream with Date Caramel sauce

Looking for a dairy free treat that contains NO processed sugar....also VERY simple and Primitive,it only contains 4 ingredients! Remember, Bananas are pretty high in sugar so I suggest consuming only one serving and as a special treat!

4-6 bananas (peeled, chopped and frozen)
6-8 dates (pitted and soaked in 1/2 cup water for a few hours)
1 vanilla bean or natural extract if you don't have the pure bean.

In a food processor, blend frozen bananas with the vanilla bean/extract, until creamy and smoothe like ice cream. Blend the dates and soaking water in a blender, until creamy and sauce like. Scoop the ice cream mixture into a glass or bowl and layer the date caramel sauce between scoops and drizzle remaining on top. *Optional mix-ins are coconut shreds, cacao nibs and fresh berries!


Monday, February 21, 2011

Breakfast..? Think outside the BOX- the cereal box, that is!

Okay, before you look at the guidelines of the challenge and think...How on earth can I eat eggs EVERY morning for breakfast...? Well, you don't have to- unless you want to! Think outside the box- the cereal box, that is. A quick and easy way to have a healthy subsitution for your "fruit loops" or "cheerios" is a quick bowl of NO grain primal cereal, loaded with protein, healthy fats and antioxidants!

1 oz of chopped Walnuts (RAW)
1/2 Cup Wild Blueberries (Frozen or Fresh)
1/4 Cup Shredded Coconut (Unsweetened)
1/2 Cup Coconut Milk, if desired.
* Optional Chia seeds or Flax meal for added energy!


Sunday, February 20, 2011

Ready for your 30 days to becoming a Primitive Diva Challenge….?

Ready to get a little WILD with a lifestyle program that focuses on the nourishment of your body with REAL food, building strength naturally (in NATURE not in a GYM), Avoiding the ugly side of Beauty (Toxic Chemicals) and getting plenty of Vitamin S (Sleep, Sun, Soil and Stressbusters). Kick off those high heels girls, grab some grass fed beef jerky and read on…..

What is a Primitive lifestyle/diet…?

Primitive, Primal, Paleolithic or Paleo are terms that describe an effort to get back to foods of our ancestral history. This is THE Original diet of our Hunter and Gatherer ancestors and is actually the “anti-fad” of most nutrition programs ever explored. The basic premise is that we spent about 2,000,000 years hunting meat, foraging for leafy greens, vegetables, fruits, nuts/seeds and very little else. In contrast, the foods of agriculture – grains and dairy – only showed up about 10,000 years ago. Ask yourself this…”where did we go wrong?”. It is imperative that we get back to basics before the diseases of modern living took hold of our population. So embracing your inner cavewoman is a way to obtain great health, weight loss ,energy and strength gain and even hormonal harmony.
If you do the math, we have been exposed to grain foods for all of 0.5% of our existence. Essentially, we’ve had NO time to adapt and evolve with these new foods. Further, within the last 100 years pesticides and chemicals have entered our food supply in high proportions and food has become highly processed. An average diet in America contains virtually NOTHING our bodies actually recognize as food. This is one reason we are experiencing a staggering increase of illness, cancer, heart disease, chronic inflammation and auto-immune diseases. These are not seen in any population of Hunter/Gatherer societies until they are exposed to a modern diet of processed foods, sugars and grains.

So, the basic premise is that feeding your body a whole food-based, organic diet, like it is designed for and intended to eat, is going to result in the highest health and performance possible. Our bodies are not going to run best on grains, sugars, man-made engineered frankenfoods and poorly raised toxic meats.

Because of the many health benefits of living more natural and Primitive, this is more of a movement and a lifestyle than it is a “diet.” It involves sleeping, eating and fitness patterns that attempt to recreate the patterns we evolved on. It is also important for you to look at your skin care regime (toxic chemicals)~your skin is the largest organ of your body~ IF you want optimal health, it starts with what you put on it daily. We will also discuss the importance of clean water along with warnings to avoid our biggest modern day household hazard--plastic/BPA and avoiding too much techno-stress. All of the suggestions fit very nicely with brief, intense and infrequent anaerobic exercise because that is the pattern of activity we would have had during evolution. Things like sprinting away from a predator, chasing prey, carrying heavy things and fighting. I will share many ideas and concepts with you in my weekly “work-out without walls” segments. In the meantime….Move, Sprint, Stretch, Crawl and Jump your way to improved fitness.

Primitive Nutrition (Primitive/Paleo/Primal)

Meat – Free-range, Pastured, Organic and fed its appropriate/intended diet (cows eat grass, not grain for example)

Fish - Wild caught

Vegetables – As much as you can eat, organic and a high percentage raw

Fruit - Organic and limit to 2-3 servings per day

Nuts and Seeds – Nuts and seeds are allowed in moderation- due to high omega-6 fats and some inflammatory factors. If you eat nuts and seeds eat them raw as opposed to roasted in vegetable oil. Limit to 1 serving (1oz) per day *Walnuts and Macadamias are your best choice(s) Note: Peanuts are a legume, like beans and are excluded from the diet.

Potatoes – White potatoes are out because they are a “new” food. However, you may consume 1 serving (fits into the palm of your hand) Sweet Potatoes or Yams, particularly after workouts due to the carbo/sugar load.

Grains – ALL grains are out ….these are ALL products of modern Agriculture. This includes wheat, rice, corn, quinoa, etc.

Dairy – During the 30 day challenge- I suggest eliminating ALL sources of dairy. Some paleo advocates strictly oppose it’s inclusion and others are huge advocates of Raw dairy from grassfed cows (Weston A Price followers). There are also others that recommend goat dairy rather than cow due to its less allergenic proteins ,lower lactose). Personally, I eat RAW goat cheese, yogurt, and kefir and do very well on it. In general, cultured dairy (yogurt, kefir) is more digestible and less allergenic than the plain milk product. Obviously, whey protein is out on two counts: 1) it’s from milk 2) it’s highly processed. IF you are going to consume cheese, RAW Goat is best. And you can substitute any milk intake with Coconut Milk (Unsweetened)

Supplements – I am not big on supplements. The reasoning is that our bodies are hugely powerful and intelligent when given good food, low stress, sleep and a proper lifestyle. There are many natural ways to get your pro-biotic’s . Omega-3’s, Vitamin C , etc… in Whole food form. I will share many articles, food choices and recipes during the challenge – so, save your money for high quality foods that truly and fully nourish your body. If you are dealing with any deficiencies, I suggest therapeutic juicing over supplements, as an addition to your lifestyle.

Ladies, ready to become a Primitive Diva. Join the tribe on Facebook (link on right) . I will offer several product/book giveaways to those of you who bring the most new friends to the tribe. Sharing many Primitve Diva recipes, photo’s, workouts, beauty tips and videos to help with the challenge, starting March 1st, 2011. I encourage you to keep a journal and take before and after photo’s to see the AMAZING transformation of your best Cavegirl selves. Feel free to twitter questions to me @primitivediva. At the end of our premier 30 day challenge, we will have a launch party in Houston, Texas to unveil the Primitive Diva logo and to celebrate our vibrant health. So start shopping for that special cavegirl dress and don’t worry about the shoes….its ALL about rocking the pedicure , right?

Wednesday, February 16, 2011

Healthy Girls Happy Hour....and Therapeutic Nourishment!

Hey Diva's, Taking a moment from working on the upcoming 30 day challenge, to enjoy a little Ginger Rabbitini cocktail. This is a recipe that will be in my "Shoots and Roots" section of the book. I am not one to advocate the consumption of ALOT of juices-or juice ONLY cleanses, especially fruit! But, I do find that there are many therapeutic uses for obtaining concentrated amounts of nutrients and phytochemicals, obtained through juicing a whole food. Nutrients, that we may be lacking in our modern diet.So, is it primitive/primal or paleo to juice....?Maybe not- however, Is it primitive to take a supplement or a chemical pharmaceutical? No! So, I guess my choice in this matter will always coincide with a "Let food be thy medicine- and medicine be thy food"(Hippocrates)approach. With our commercial farming methods, and the depletion of our soil of most of its vital minerals/nutrients, our produce today is much different than that of our primitive ancestors.

It is little known in this country what a serious problem nutrient depletion in our soil has become. With the use of heavy fertilizers, farmers are able to produce what appear to be healthy, nutritious crops. The problem is that the plants are highly deficient in key nutrients. After years of over farming and heavy fertilizer use, the soil loses all of its good, wholesome virtues. Vitally important soil microbes that break down minerals into a form useable by the body are lost. Vitamin and mineral levels are drastically reduced, and the soil is basically burned out.

Unfortunately, even when the soil is burnt out, farmers can still grow good looking fruits and vegetables by using high doses of fertilizer. The fruit and vegetables will have good caloric content but very little in the form of real nutrition. Most produce sold now falls under this category. We think, as we are purchasing a head of broccoli or a bag of apples that we are doing our bodies a big, nutritious favor. In reality we are receiving half the nutrition we think, if not empty calories.

The Earth Summit Statistics meeting in 1992 revealed that farmland in the U.S. is over 85% micronutrient depleted.That was almost 20 years ago! Many people think that buying organic vegetables will remedy this problem. Unfortunately, this is usually not the case. Just because a product says organic does not mean it was grown in nutrient rich soil. It simply means that many of the harsh chemical fertilizers were not employed. Of course, this is a step in the right direction, but it still doesn't answer the problem of nutrient deficiency. It would take consuming approximately 15 carrots to obtain all the vital nutrients in one carrot cocktail.I can't eat that many carrots- I am a Primitive Diva not Bugs Bunny! However, I do make sure to consume a few pieces of the whole vegetable to get the naturally occuring fiber that acts synergystically to keep my blood sugar from spiking. And all those awesome benefits from having a cocktail sized dose of carrot goodness.....Studies show that one carrot a day could possibly cut the rate of lung cancer in HALF (see Johnny Bowden's research- 150 Healthiest Foods)Carrots are high in carotenoids, antioxidant compounds found in plants that are associated with with amazing health benefits.I am sure you have heard of Beta Carotene and its super nutrient powers, right? BC only makes up one of the over 500 carotenoid family members. High Carotenoid intake has been associated with a 50% DECREASE in bladder, cervix,prostate,colon, larynx and esphogeal cancers. As well as, a 20% decrease in post-menopausal breast cancer.There was a study published several years ago of a test group being treated with a Beta Carotene, synthetic supplement. There were no benefits shown. Synthetic forms of any nutrient behave quite differently in the body than the real deal. The lesson is most nutrients should be obtained from their natural source. So, enjoy a therapeutic cocktail- makes you feel great and gives you a dose of Carotenoid!

Ginger Rabbitini:6-8 large Carrots
1-2 inch of Ginger Root
*option of juicing with spinach or kale- will help reduce the sugar load, IF you are sensitive!

Juice and ENJOY!

NOTE: Carrots also contain lutein and zeaxanthin- two other carotenoids that when working together protect the our momma Diva's were right all along!

Tuesday, February 15, 2011

Are you ready to become a Primitive Diva too....?

Are you ready to transform your health and become a Primitive Diva too...? Check back soon for the 30 day health makeover challenge, starting March 1st, 2011! Back to working on the details.

Saturday, February 5, 2011

Primitive recipes for a modern Super Bowl.....

Here are two favorite recipes that are on the menu at my house for tomorrows BIG game. Please share your own Primitive/Primal/Paleo or RAW favorites. Would love to see some photo's shared on the wall at Primitive Diva's Facebook Fan Page. Get busy in the Kitch, Diva's!

GREEN bay Salsa (also known as The Diva’s Primitive Salsa Verde)

8 Tomatillos
2 Large Cucumbers
1 Avocado
6-8 Cloves of Garlic
1 Cup Cilantro
1/2 Cup diced Green Onions
2 Jalapeno's (seeded)
Juice of 1 Lime
1-2 Tsp. Himalyan Salt (optional)

1) Blend in food processor and place in glass bowl, cover and refrigerate for 1-2 hours while flavors blend.

2)Serve with sprouted grain chips--- preferably Kohlrabi slices or Terra Root chips (If you are grain free, like me)----ENJOY!

Pittsburg Potatoe skins (not Red skins, haha!)

6 large sweet potatoes
2 teaspoons coconut oil
1 teaspoon chili powder
Several dashes bottled hot pepper sauce
1 cup chopped nitrate free natural bacon(cooked and chopped)
1 medium tomato, finely chopped
2 tablespoons finely chopped green onion
*4 ounces shredded raw unpasteurized Goat cheese (i.e. Naked Goat)
*1/2 cup Greek God’s or RAW yogurt (*optional)

1)Scrub potatoes thoroughly and prick with a fork, bake potatoes in a 425 degrees F. oven for 40 to 45 minutes or until tender.) Cool.

2)Halve each potato lengthwise. Scoop out the inside of each potato half, leaving about a 1/4-inch-thick shell. Cover and chill the leftover filling (great for making sweet potato muffins-Primal style) Combine the coconut oil, chili powder, and hot pepper sauce. With a pastry brush, brush the insides of the potato halves with the oil mixture. Cut the potato halves in half lengthwise. Return to the baking sheet. Sprinkle potato quarters with bacon, tomato, and green onion.

3)Bake at 450 for 10 minutes. When done you spay sprinkle the raw goat cheese on top and allow to melt (do not heat the cheese).Then top with optional yogurt. I have even used diced or pureed avocado for extra healthy fats and flavor!

I hope you enjoy these....!

What does not kill us makes us stronger....right?

The sun is shining again and the ice is melting. Seriously, between sick days and south Texas “snow” days- I have gotten nothing done. I wish I could say that I have been curled up with a good book or relaxing by the fire with my children, creating beautiful memories of making s’mores (gluten free of course) and playing games….actually, I am not sure what all this busy-ness has accomplished! But, there is always tomorrow, right?

So, tomorrow began today! We had committed to run the Bridgefest 5k, obviously when the weather was much warmer. There was great reluctance on my mind when the alarm went off this morning and I looked at the temperature on my phone….28degrees!!! So, as I walked down the stairs- (roll tape, please)--- “mind over matter”, “dig deep”, “what does not kill you makes you stronger” ! Am I forgetting one? I sleepily consumed a cup of coffee and then indulged in the extra pre run dose of concentrated fructose of a Ginger Snap Lara Bar. As I got dressed for the run, I contemplated my fuel choice on the fact that our primitive ancestors would have gathered a few nuts, berries and dates as they headed out for a hunt. Upstairs, I realize that I had not shaved my legs when I showered the night before….ugh! I am already going to draw attention to my “primitive” self wearing the Five Fingers and my Norwegian snow cap, braids and all ( a gift from Hubby’s last trip to Norway) and while the extra days growth of hair on my legs may have acted as an insulator, haha- The “Diva” self, would not be seen like this. So,I ran warm water in the sink (no time for another shower) and tried to shave my chill bump covered legs. Girls, you can imagine the results- OUCH! So, I was no longer the lady wearing the funny shoes at the race….I was the “what the heck is wrong with that ladies legs” at the race! Fortunately,the bone chilling cold weather helped the pain go away quickly- actually a full numbing effect of the entire body is good for almost all aches and pains,haha! So,the race was run- across the beatiful Lake Houston bridge and back, I did not come in first, I did not come in last and my turtle powered legs never stopped. In reflection, I am glad that I pushed through my reluctance- as, I met some wonderful new people, had a great day with hubby and son and enjoyed some awesome slow cooked chicken from an award winning BBQ team- “Burnt Offerings”.I have napped in the sun with the doggies and feel renewed. Now I am off to write up some recipes to share with a few of you for tomorrows Super Bowl. Make it a great one, ya’ll.

By the way...this was blasting at the DJ stand as we made our appearance at check in. Timing is a funny thing as everyone was staring at our "funny shoes" haha! It made me proud....

Wednesday, February 2, 2011

A way to my HEART....!

So, just stopped by to give a hint to my loving friends, family, children, husband, heck anybody that might be in the gift giving mood. This is the perfect gift to give a Primitive Diva in your life. I adore this site and look forward to trying their delicious Cavegirl Coffee....soon!

I promise to check in later and share some awesome recipes for this cold weather that we are all enduring. Off to build a fire. YES, Divas can build fires too! And make some delicous soup, curl up in the cave and watch my fellow Rockstar Diva--Wendy Taylor, audition on American Idol tonight! Wendy, we are so PROUD of you!!!!!

Tuesday, February 1, 2011

I have BUGS in my gut.....?

Thats what my clients typically respond when I explain the foundation of our digestive system and how our intestinal health relates to our overall health. I have worked with hundreds of clients through the years on therapies that detox and clean their digestive systems. Nutritional therapies that eradicate yeast/bacteria overgrowth, correct gut dysbiosis,heal leaky gut and help them eliminate common food allergens/sensitivities that may be further damaging their intestinal lining and compromising their health. The issues that are related to poor digestive health and yeast (Candida Albicans) overgrowth are numerous. Depression, Anxiety, Fatigue, Migraines, Joint Pain, Brain Fog, Weakened Immune System and Allergies- just to mention a few. Really, there are more, MANY more!

Both good and bad bacteria are present in our bodies at birth. Under normal conditions, your body has a wonderful innate ability to control the balance of the bacteria population- keeping the damaging yeast/bacteria to a minimum. However, due to the modern SAD diet (Standard American Diet)loaded with sugar and starches that convert easily to sugar, overuse of anti-biotics and stress, the beneficial bacteria are compromised and, the bad bacteria are prolific with the heavy carbohydrate nourishment.

When Candida becomes overpopulated in the body, things get out of control. The excessive Candida can result in a variety of physiological symptoms/conditions. Your immune system goes into overdrive producing antibodies to fight against the yeast cells, which are perceived as an intruder. With your immune systme busy protecting you from the Candida- it results in a weakened response to other pathogens and virus(s). This can also increase sensitivities to pollen, food, tobacco, smoke, perfumes and chemicals. Though yeast lives mostly in the mucosal lining of the mouth, sinus, stomach vaginal cavity and intestines, it can also affect joints and muscles in the form of aches, stiffness and debilitating pain (fibromyalgia) as well as, skin issues (i.e. rashes, eczema, psoriasis and fungal infections).

Some doctors argue that nearly 80 percent of the American population may be affected by an overgrowth of Candida yeast (I thinks it is higher). As I mentioned before, much of this is caused by the overuse of prescription antibiotics and diets high in sugar and other carbohydrates. If the overgrown yeast is left untreated, it can become parasitic, developing rhizoids (plant-like roots) that penetrate and attach themselves to the inside of the intestinal wall- sounds pleasant, right?. These roots can dig deep enough to cause permeability in the intestinal tract and allow toxic material to flow into the blood. This condition is known as Leaky Gut Syndrome or LGS. When you have mal-digested proteins entering the body, there is cascade of responses that produce an opiate like effect---can you say Brain FOG!

Beneficial bacteria also attach themselves to the intestinal wall helping to repair and clean the mucosa rather than destroy it. Bad bacteria, good bacteria, and Candida yeast all fight for available attachment points along the intestinal wall. When enough beneficial bacterial strains or Pro-biotics are introduced, Candida is overtaken and healthy intestinal flora will colonize in their place. Probiotic originates from the Greek, meaning “for life,” and is medically referred to as a group of “friendly bacteria” or “microflora.” Trillions of bacteria and other microbes inhabit our digestive tract making it possible to digest food, absorb nutrients, and fight off infections and diseases. The human digestive tract carries over 400 distinct microorganisms. The number of microorganisms in the body far exceeds the number of tissue cells, making up nearly four pounds of body weight.

Antibiotic Exposure?

Even IF you have been diligent about avoiding anti-biotics for illness. Commercially raised animals for meat and dairy products are exposed to some 30 different antibiotics, all approved for use by the Food and Drug Administration (FDA). These antibiotics are as detrimental to good bacteria as they are to the bad. Current farming techniques indiscriminately remove bacteria in the soil from which our fruits and vegetables are grown. Giving antibiotics to the animals from which we get our dairy products is another negative in the balance of good vs. bad bacteria. Now more than ever there is a need to replenish the probiotics missing from our diets and know where your meat is sourced from. Visit for anti-biotic free meat resources or buy direct from my link to US Wellness Meats and have it shipped directly to your door.

Probiotic bacteria favorably alters the intestinal microflora balance, inhibits the growth of harmful bacteria, promotes good digestion, boosts immune function, and increases resistance to infection. People with flourishing intestinal colonies of beneficial bacteria are better equipped to fight the growth of disease-causing bacteria. There are many primitive means of obtaining beneficial bacteria through fermented foods-without eating the common probiotic food of yogurt. The Sauerkraut recipe that I shared last week is loaded with beneficial bacteria and enzymes. (Please note: I will be sharing several wild fermentation recipes in the Primitive Diva book.)

A standard therapeutic method for balancing this overgrowth ( beyond just adding the beneficial probiotics to the diet) promotes a dietary change. One that eliminates ALL grains, dairy and sugars and returning to a diet that is identical to our hunter/gatherer Primitive ancestors. So, Primitive/Primal/Paleo Diva's and Dudes, It is a perfectly designed diet for great digestive health too! And its been here all along….the original diet for optimal health. So, lets continue to hunt and gather our way to a healthy lifestyle and keep the bugs in our gut in check!

If you need more information on Digestive Health programs for you or your family. Please contact me at I have all inclusive 30 days programs that offer support,recipes and meal plans.