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, April 21, 2011

The importance of SLEEP for maintaining a healthy digestion and weight

"What does sleeping have to do with digestion and weight?", you may ask?

Actually, a lot more than you may think.

I've said it before, and I'll say it again, EVERYTHING is connected. And how hungry we are and how well we digest is definitely to how well rested and rejuvenated our bodies are.

I have been doing alot of research on the hormones ghrelin (and leptin) in my PD chapter of the bodies requirements of Vitamin S's (you will enjoy the explanation of this newly DIVA discovered vitamin, girls!). Anyway, of these S's, THE most important of them all is SLEEP. A full nights sleep is not a luxury--it is a necessity for your health and hormone balance. Once you you dip below 7 hours a night, you are at a greater risk of diabetes, cancer, heart disease, stroke, depression and MANY more deleterious health issues.

In Adrenal Fatigue, the 21st Century Stress Syndrome, Dr. James Wilson explains in detail why sleep is so important to overall health, and how our adrenals can easily burnout, causing all sorts of 'seemingly' unrelated symptoms (yes, chronic digestion issues included)

Get this: In studies conducted on rats who were kept up at night (being awakened as soon as their brains showed REM sleep waves), the rats began to overate. And they ate until they became obese! The daily food they were presented with had not changed--only their sleep.

So, if a change of sleep affects our hunger, wouldn't it affect our ability to digest too? Digestion requires A LOT of energy, and without a reserve of it (ie. sleep deprivation), no wonder so many of us are walking around with cramps, bloated tummies or heart burn. Aside from some of the low quality food we may be eating, proper sleep, and a healthy and balanced cycle of parasympathetic stress ('rest and digest' mode) to sympathetic (stress mode) are necessary.

For me, I find it much easier to take on and maintain new lifestyle habits when I understand the facts behind them. Knowledge is power when it can be used as motivation.

On that note, here are a few important facts that I discovered in my research and they continue to empower me to value my sleep. I hope they do the same for you:

■Physical repair takes place from approximately 10PM-2AM; psychic regeneration occurs from approximately 2AM-6AM.
■Chinese medicine follows the Chinese 24 hour clock which honors a specific time of rejuvenation and activation for each organ and meridian. Interestingly, Liver and Gallbladder Meridians are 'on' from 11PM to 1AM. This is another reason to be fully sleeping by then, giving your liver--your main detoxification organ--the chance to work optimally.
■Following a normal cortisol rhythm (cortisol being the stress hormone), nighttime cortisol drops. It is therefore recommended, under ideal conditions, that one be in bed and asleep by 10PM. If these 3-4 hour windows of physical repair and psychic regeneration are compromised, a person may develop severe adrenal exhaustion.
■More than just our eyes are sensitive to light. Sleeping in complete darkness (Primitive Diva's think cave) is ideal for complete rejuvenation, as it allows every cell in your body to be completely free of light stimulation.
■Proper cool like temperatures also creates ideal sleep conditions: “When you go to sleep, your set point for body temperature -- the temperature your brain is trying to achieve -- goes down,” says H. Craig Heller, PhD, professor of biology at Stanford University. “Think of it as the internal thermostat.” If it’s too cold, or too hot, the body struggles to achieve this set point.
■Avoidance of Carbohydrates at bedtime:Your levels of hunger hormone Ghrelin need to be high in order to slip into stage 3 or 4 sleep. Carbs depress ghrelin faster than any other nutrient, so eating anything, especially carbs, before bed can delay your entry into deeper sleep for several hours. The release of growth hormone is possible ONLY when the body is in a semi-fasting state, so the insulin spike from carbs will automatically interefere with growth hormone release. So, you must avoid anything that can interefere with with the most beneficial hormone release of the entire day!

I think that gives you more than enough knowledge to draw motivation from..... So what's it gonna be ,girls ? Are you willing to make SLEEP more of a priority? What if I do an entire article on the anti-aging benefits (don't worry its in the book)

Here are a 5 tips I've used and shared with my clients to help foster a healthy sleep/wake cycle

1.Start an early morning ritual - Meditation, Quiet Time, Relaxing reading,Work in the garden, slow barefoot stroll as the sun comes up or just make it 'your' time to get grounded and focused on the day ahead.When I feel my mind is overactive, or sluggish, I play an audio book on a topic of my liking or even listen soothing music.
2.Eat a healthy protein and fat rich breakfast (to get your hormones, brain and metabolism fired up) and eat regularly throughout the day. I eat 3-4 meals (which include animal protein 3-4 times a day). This is what I found to be the most balancing for me, and keep me out of munchy-madness by dinner or later. Find 'your' groove, but remember that both eating and not eating have their effects on your hormones, and your stress cycle. We want a smooth ride. The less ups and downs in stress, the better your digestion.
3.Participate in relaxing activities at night, and 'dim' the lights. Big screen TVs are not relaxing to the eyes, nor the body. (sorry!) If you can, get off the computer too (I'm so bad at following that one!Keep 'relaxation' as a goal. You deserve it. (If your a mother,like me, you understand how bedtime stress can accumulate from getting everything from the day wrapped up and getting the kids IN bed) See if you can't take even just 10 mins for 'yourself' to do what relaxes YOU!. Again--you deserve it!
4.Set yourself up for success - not failure. This means not to expect to feel glorious the minute you start this new regimen. Expect to feel 'off' for a while, or maybe tired at odd times in the day. Your body will adjust, and over time, it will thank you! Remember that it's a JOURNEY!
5.Also as per Tim Ferriss' book the 4HB ( a great read and a very intriguing book). His recommendation is to take a COLD shower for at least 5 mins. When I have the guts to do it, I'm totally grateful I did. It's the best feeling ever to get under the blankets and fall asleep as your body warms up to the perfect sleeping temperature. Feels incredible actually! And even when I'm not in the mood for COLD, a quick rinse helps to cleanse the body both physically and energetically from the day. Also,after the shower,I use a lavendar and coconut oil (in my Primitive Diva skin care collection)body oil that nourishes my skin for overnight repair and deeply soothes and relaxes the mind~ahhh!

Missing out on precious restorative sleep can wreak havoc on your make getting this Vitamin S a PRIORITY and......Sweet dreams, Diva's!

Monday, April 18, 2011

Paleo People Granola.....!

I received a delivery a few days ago of Paleo People Granola....the first flavor that I just had to sample was the Cacao Nut(because I am afterall, in a 12 step program for chocolate addiction OR I should be!)- I instantly said WOW, this is awesome. This is going to be my Favorite. Then came Banana Nut, the flavors are amazing and the sweetness is just right. I gave my friend Paula a bag of Cappucino Crunch, which she brought to our Saturday, Girls Gone Wild Barefoot Workout. We took a break at about mile 5 and sat at the was a fabulous treat with a little energy kick(it has coffee beans and all)it fueled another 5 miles of trail running, MovNat and climbing trees. This morning I shared a few bites of Apple Crisp with my kiddo's and REALLY, can the flavors continue to delight my tastebuds? Most importantly, its the first granola that is truly GRAIN free, not just Gluten Free. Even the flavorless, oversweetened Gluten Free granolas in the store, gave me horrible stomach pains and ummm,very UN-Diva like digestive issues. So, I am giving a BIG Primitive Diva high five to for finally give us a REAL food snack designed with our ancestors in mind. Who gathered nuts, seeds, berries, fruits, spices and only natural whole food sweeteners. Absolutely NO grain fillers! Just pure goodness of a Primitive Snack made modern!

Can serve in a bowl with coconut milk, just like cereal!

Friday, April 15, 2011

Got armpit cellulite....there is a cure!

A very lighthearted spin on women and their physical insecurities. This is TRUE and Funny!

The Colbert ReportMon - Thurs 11:30pm / 10:30c
The Word - Buy and Cellulite
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Grains Go Against The Grain for a Healthy Lifestyle

There are so many interesting comments made when I explain to friends, family and clients that I am grain free and that I advocate a grain free lifestyle. They ask—well, you have to have carbohydrates, don’t you? And, where do you get your fiber? They usually scratch their head and look at me in a strange way and then ask: Well WHAT do you eat then....? As if grains were the only source of food available. While, I admit that at least 80% of the items found in most grocery stores in this country fall into a “processed grain” and “franken-food” category, these are not nutrient dense foods and they can be very detrimental to your health. Grains, as a nutrient source, are VERY inadequate. They provide minimal amounts of vitamins, minerals and fiber when compared to our naturally available, unprocessed, fiber-rich and phyto-nutrient loaded plants, fruits and vegetables.

Celiac Disease, most people have heard of the ever-increasing modern diagnosis. Actually, It seems that the majority of the population must be afflicted when you see the recent availability of GF cookbooks,new development of Gluten Free food products and support groups. Does anyone find this growing number odd? Personally, I think it’s an alarming sign that we should ALL pay attention to. We have got to stop and reflect on the simple fact that 99.9% of our human genetic profile was formed before the development of agriculture. (*see Dr. S Boyd Eaton MD- Medical Anthropologist) If we embrace this knowledge along with the growing number of health issues that are linked to grain consumption, it is very clear that our Primitive Hunter Gatherer Ancestors had it right all along with the NATURAL and INTENDED diet!
I am sharing some information from several resources/articles/citations below (Note: Dr. Loren Cordain and Dr. Joseph Mercola) If you have any questions or want to educate yourself further, I suggest reading Dangerous Grains (Available in my Amazon Bookstore- Would really appreciate your support as you expand your mind)

Why the anti-grain controversy
Very few people know that there are strong arguments against eating a lot of whole-grain products, and that researchers, scientist, doctors and nutrition experts don't agree on their value. Those interested in a natural PRIMITIVE diet may be in the minority, still, the arguments are strong that whole-grain products may have their health costs.
One individual who has researched this problem extensively is Dr. Loren Cordain, Professor of Exercise Physiology at Colorado State University in Ft. Collins, Colorado, 80523.Dr. Cordain is a well-known expert in the area of Paleolithic nutrition. This newsletter features some of his work on grain and grain products. Readers are referred to a recent interview of Dr. Cordain in Life Service Supplement News of July 26, 1999 and an exhaustive recent chapter, Cereal Grains: Humanity's Double-Edged Sword, A.P. Simopoulos (Ed.), (1999), Evolutionary aspects of nutrition and health: Diet, exercise, genetics and chronic disease. Basel: Karger, pp 19-73. Unfortunately this remarkable book chapter will likely be buried along with the book, which costs about $187 with tax.

Building The Evidence
Approximately 17 plants species provides 90 percent of the world's food supply. The top 10 are: wheat, maize, rice, barley, soybean, cane sugar, sorghum, potato, oats, and cassava. Without these plants there is no way that the world could support the existing 6 billion people and the anticipated 12 to 15 billion people expected during the next century. If agriculture gave us anything, it was an easily grown mass diet that was calorically dense that could be stored, shipped, and processed in hundreds of different ways.
Around 20,000 to 10,000 years ago there was a mass extinction of large mammals throughout Europe, North America, and Asia. The environment was exploited until other forms of hunting and gathering was demanded. Birds and waterfowl appeared more frequently in the fossil record, and for the first time grindstones and crude mortars appeared in the archaeological record in the near east. This was the beginning of humanity's use of cereal grains for food.

Hunters and gatherers derived most of their calories from about 100-200 different species of wild animal fruits and vegetables. But with the advent of agriculture man became dependent upon a few staple cereal foods, 3-5 domesticated meat species, and 15-20 other plant foods. Many populations got up to 80 percent of their calories from a single cereal staple.

This was the turning point in human evolution. We abandoned the typical and very primitive hunter-gatherer lifestyle, with its dependence on wild meat, fruits, vegetables, and nuts and took up dietary and activity patterns that were entirely new to us. We had evolved to adapt to the life of hunters and gatherers and now accepted a life that was incompatible with our adaptive qualities. The consequences were evident in a reduction in body size, from which we have only recently recovered, and in the appearance of diseases of sedentary and agricultural populations, such as cardiovascular disease, cancers, diabetes, high blood pressure, and bone diseases.

Many of our current problems can be blamed on our current nutritional and activity differences from our early hunter-gatherer existence. Agriculture may have launched civilizations, with all their advantages, but it also led to disease, wars, and a restructuring of social organizations. This is why Dr. Cordain refers to the development of agriculture as a two-edge sword.

So What's The Problem With Cereal Grains?
All grains have nutritional deficiencies. Moreover, as we eat more and more grain products we tend to eliminate other nutritional meats, fruits, and vegetables. In half the world, bread provides more than 50 percent of the total caloric intake, and in a few countries of Southern Asia, Central America and the Far East and Africa cereal products comprise up to 80 percent or more of the total caloric intake.

Think about your own intake of grain products. In a month's time, most of us will have eaten several slices of bread, several bowls of cereal with milk, pasta, rice, bagels, rolls, muffins, crackers, cookies, pastries, corn or other forms of chips, and tortillas. Most of these are refined and lack many important nutrients. Cereal grains contain undetectable amounts of vitamin C, B12, carotenoids, and other vitamins and minerals, and they tend to displace foods rich in these substances that are associated with a decreased risk of heart disease and many forms of common cancers. Moreover, cereal grains may actually inhibit the metabolism of these nutrients and cause autoimmune reactions.

Where Have The Vitamins And Minerals Gone?
Diets based primarily on plant foods tend to be low or deficient in vitamin B12. This nutrient is found exclusively in animal products. Vitamin B12 deficiency is related to megaloblastic anemia that results in cognitive dysfunction, and it increases the risk for arterial vascular disease and thrombosis. Obviously a diet based primarily on grains will be deficient in vitamin B12, including strict vegetarian diets. We were not evolved to eat plants exclusively.

Not only are cereal grains deficient in vitamins but many contain substances that decrease the intestinal absorption of many other important nutrients. Both wheat and sorghum are not only low in biotin but seem to have elements within them that elicit a depression of biotin metabolism. Vitamin D utilization by the body can be inhibited by an excessive consumption of cereal grains.

Cereal grains are good sources of phosphorous, potassium, and magnesium, but are poor sources of sodium and calcium. The high phytate content of whole grain cereals forms insoluble complexes with calcium, so that the net effect is a low Ca/P ratio. Phytate is a salt or ester of phytic acid that is capable of forming insoluble complexes with calcium, zinc, iron, and other nutrients and interfering with their absorption by the body. Thus a high phytate content frequently induces bone mineral pathologies in populations dependent upon cereal grains as a primary food source.

Iron metabolism is affected negatively by a diet high in phytate and fiber. Iron deficiency is the most prevalent nutritional problem in the world today. An iron deficiency has been associated with an irreversible impairment of a child's learning capabilities. The bioavailability of zinc, copper, and magnesium in cereal grains is generally low. The absorption of manganese, chromium, and selenium does not seem impaired. Zinc deficiency can result in hypogonadal dwarfism in which there is arrested growth. In countries with high cereal grain intake and hence low zinc absorption, hypogonadal dwarfism is nearly 3 percent and skeletal growth may be limited. The bioavailability of zinc from meat is four times higher than that from cereals.

Essential Fatty Acids (EFA)

Increased consumption of n-3 fatty acids (omega-3 acids), particularly eicosapentaenoic acid (EPA) decreases triglycerides, decreases thrombotic tendencies, and reduces symptoms of many inflammatory and autoimmune diseases including arthritis and inflammatory bowel disease. In addition, n-3 fatty acids are associated with reduced mortality from coronary heart disease. N-3 fatty acids are found in meat and especially oily fish.

Cereal grains are low in fats, including the omega-3 fatty acids, including EPA and docasahexaenoic acid (DHA). Vegetarian diets based primarily upon cereals, legumes, and plant products have a high n-6 (omega-6) to n-3 ratio. Infants deprived of DHA show both visual and neural cortical abnormalities. In pregnant women with low DHA levels, duration of gestation is about 5.6 days shorter than for meat-eating controls. In these women emergency cesarean section were more common, and birth weight, head circumference, and body length were lower in the infants born to the vegetarian women.

Dr. Cordain concludes from these studies that, "Human dietary lipid requirements were shaped eons ago, long before the agricultural revolution, and long before humanity's adoption of cereal grains as staple foods. Hence, the lipid composition of diets based upon cereal grains, legumes, vegetable oils and other plant products is vastly at odds with that found in wild game meat and organs, the primary, evolutionary source of lipids to which the human genetic constitution is optimally adapted." (p 36)

Protein Loss In Grain Diets
Cereal diets lead to inadequate growth because of a reduction of protein and amino acids, compared to meat-supplemented diets. The fossil record shows a characteristic reduction in stature with the adoption of cereal-based diets. Further, vegan and vegetarian children often fail to grow as well as their omnivorous cohorts. The associated deficiencies include energy, protein, zinc, iron, copper, calcium, vitamin D, vitamin B12, and vitamin A. Just looking at protein content, the content of protein in cereal grains is about 12 percent, whereas in lean beef it is about 22 percent. Inadequate protein intake in cereals depending on cereal grains, and especially in the elderly who have difficulties with plant-only diets, is probably quite common.

Antinutrients In Cereal Grains
Plants produce chemicals to defend against predators, such as insects and birds. These secondary metabolites may protect the plants but they can have negative effects on human metabolism. Without naming all of these chemicals, it is clear that some can cause slower growth in mammals either by depressing growth directly or by depressing appetite. Some of these plant chemicals can act as allergens. Alpha-amylase inhibitor proteins are responsible for bakers' allergenic reaction to cereal flours, and can result in hypersensitivity reactions following wheat ingestion in children.

Lectins, which are proteins that are widespread in the plant kingdom, are recognized as major antinutrients of food. Cereal grain lectins are wheat germ agglutinin (WGA). It can interfere with digestive/absorptive activities and can shift the balance in bacterial flora shown to cause problems with normal gut metabolism. The potential to disrupt human health is high.

Autoimmune Diseases And Cereal Grain Consumption
Autoimmune diseases occur when the body loses the ability to distinguish invading proteins from self-proteins that make up the body. The loss results in destruction of self-tissues by the immune system. These diseases are thought to result from a combined influence of environmental and genetic influences.

Dietary cereal grains are noted to be causative agents for celiac disease and dermatitis herpetiformis, both autoimmune diseases. While the incidence of celiac disease is only about 2 percent of the population exposed to cereal grains the consequences can be severe. There are a number of diseases that may occur simultaneously with celiac disease, including Addison's disease, asthma, autoimmune thyroid disease, dental enamel defects, epilepsy, liver disease, and rheumatoid arthritis. Withdrawal of gluten-containing cereals from the diet can ameliorate symptoms of celiac disease and herpetiformis.

The form of protein believed to be associated with celiac disease in gliadin, but since at least 40 different protein components occur in a single variety of wheat it is unlikely that a single gliadin protein causes the disease. Other autoimmune diseases may be related to a high intake of cereal grains, including insulin-dependent diabetes mellitus (IDDM), rheumatoid arthritis, nephropathy, aphthous stomatitis (canker sores), and even multiple sclerosis. A myelin basic protein (MBP) is a suspected target antigen in multiple sclerosis. There are epidemiological reports that link both wheat and milk consumption to the incidence of MS. And there are reports showing remission of MS on gluten-free diets.
Beyond this, many neurological complications may be associated with immune reactivity to antigens found in cereal grains. It is suspected that autoimmune processes are involved. Even autism and schizophrenia show susceptibilities to grain glutens that aggravate (or even cause) the conditions. There are clinical studies indicating that there is a rapid remission of schizophrenic symptoms by introducing gluten-free diets.

What All Of This Means For You
If you have digestive problems or suffer some of the classic autoimmune reactions (e.g. allergies) consider the possibilities that grains may be problematic. Look at your family members and your family history for clues about dietary problems. Adjust the ratio of cereal grains to meat, vegetables, and fruits and see if the adjustment has physiological and psychological effects.Or better yet,eliminate grains from your dietary intake for just 30 days and keep a symptom journal- I am sure you will see dramatic health improvement. In the past 6-7 years, I have seen improvement in the health of both my adult and pediatric clients. There are numerous ways to heal the body from grain damage. If you need more information or are interested in a personal consultation, please contact me at .

In Health,
Melissa Humphries
The Primitive Diva