The Paleo Mix Challenge (Meditation)

It is a nice rainy day out here in the desert.

On days like this I like to enjoy a hot cup of tea some organic fruit and almond butter and relax and read a book.

Wake up you say!  I have things to do.  Ok ok.

However, do give yourself permission to have days to chill out and have some down time because your body will thank you later!

I wanted to share that going on this journey of transitioning to a primal life (paleo) has not only helped my body inside and out but it has also opened my mind and soul to heal along with my body.  This has been a challenge as I have decades to heal from but I am telling you it is possible.

Did you know that you are amazing?  Did you know you are capable of great things?  Did you know that despite your mistakes that you are still awesome?

Well you are!

As moms, wives, business woman, sahm, (insert what resonates with you) we are constantly draining ourselves and forgetting to take that moment to show ourselves some self-love and self care.  Remember to help others you need to put the oxygen mask on first and then help others.

I am at times guilty for running myself thin and I want to put effort into changing that!

As a result I am announcing my first 30 day challange and I will be doing it with you!

Are you ready?


The goal is to do some type of meditation daily.  The time will depend on you.  Do 2 minutes or 40 minutes or anything in between.

Feel free to comment your challenges, your successes, your favorite type of mediation and in 30 days I will let you know what impact it has had on me.

It may also be a good idea to journal some of what you are feeling prior and compare after 30 days to see if there is a difference for you.

Meditation is known to have amazing affects on the mind, body and soul and help with stress reduction and relaxation among so many other wonderful benefits!  Let’s see what can happen in just 30 days!

Never mediated or do not know where to begin?  Here are some suggestions of types of meditation:

Mindful Meditation

Kundalini Meditation

Breathing Meditation

Positive Affirmation Meditation

You can find so many free resources online but remember it can be as easy as laying in your bed before you get up and do some breathing.  You can take one step up and put one hand on your heart and one on your stomach and do breathing (in through the nose our through the mouth)

Here are some free videos I listen to on my phone:

The above video is neither guided or instructed but i enjoy it with my breathing

Remember you do not need music, guidance or videos to meditate.  You can take some time to just breath and rest your mind for a few minutes.

So let us begin our 30 days!

3/1/2017 is day one!

Sending love and positive energy your way!

The Paleo Mix Update

Happy 2017!

There is so much to share but first I want to recap 2016.

There were some ups and downs as what normally can happen in life but one of the awesome things is that I was a success story on Marks daily Apple Blog!

You can check it out here:

I also started my primal health coach certification toward the end of last year.

So Yes I will be available for hire very soon if you want or need encouragement, motivation, and a plan of action to getting your body feeling better!

In addition to being back in school for my primal health certification I am also teaching classes at Natural Grocers in Henderson NV.  These are free classes and I typically do a combo of Paleo/Primal education with a demo and sample of a Paleo food, desert or treats.

2016 has brought me to a new definition of my Paleo Mix.  I have come to realize that I am more along the AIP (Autoimmune Protocol) with a mix of Paleo and Ketogeneic.  My husband has become a mixture of Paleo and Ketogenic and our son is a mix of AIP, Paleo, Keto and gluten free.

I will be writing blogs more often so stay tunned and please leave comments on things you would like me to write about or address.

This entry was posted in Welcome.

Let’s talk anxiety, depression and PTSD

As we all know, when you make the choice to do a blog, you are providing people an unfiltered view into your personal life.  You are confronted  with both positive and negative assumptions, perceptions and perspectives of what people may think.  It is a vulnerable place to put yourself in, but my hope is that by sharing my truth that it may help others and help me continue to heal myself.

My food and supplementation choice is one of the most important choices I have made in my life and has assisted with keeping my body healthy and strong and not allowing my disease (Multiple Sclerosis) to take over or be aggressive.  I believe in my heart that the choices I have made have tremendously assisted in maintaining a healthy and strong body as it once was not.

However, as many of us struggle with diets, exercise, food and addictions there are many of us that live and face a life with anxiety, depression and PTSD.  If that is the case what choices do you make?  What helps you create comfort?  What stops the pain?  The questions can go on for ever and no one answer helps all.

I myself face this journey and I am in the process of continuing to learn to heal and have strength to move forward without shame and embarrassment.  It is hard to not feel that you are not being judged for the way you feel.  It is hard to explain to people that a product of you PTSD is from childhood trauma that had to do with verbal, physical and sexual abuse.  Many relate to PTSD as something that only military people suffer from.  At one point I believed that myself.  I have been in therapy since I was 17 years old and I am now 35 and my struggles are still difficult.  I am now at a point in my life that I want to face the PTSD and find of the roots of this pain.  I also want to learn how to face these aches and pains of emotional sadness, fear and anger with food, supplements and exercise along with finding spiritual guidance.

I have learned a great deal about some of the roots with a great therapist that I starting seeing last year.  She has assisted me more than any therapist has and has also assisted my journey with EMDR therapy.  However, this is difficult and is a very hard journey with several triggers that bring you back to what feels like square one.

For many the feeling of anxiety, depression and PTSD will have similar symptoms but again will be specific to you.  For me I will experience a trigger or a feeling that creates  anxiety that then begins to manifest into depression.  I start to feel sick with knots in my stomach and I become very tired and start to shut down. I lose all appetite and can not eat.  I also feel a nauseous feeling and end up in a near disabled state.  It is almost if there are several arms reaching out of my bed that are beckoning me to come lay down.  Darkness and being alone feels safe.  You want nothing but to sleep despite knots or internal body aches.  It is almost as if you want to just drift away.  You do not want to feel the pain, fear and anxiety.  You want to scream, cry and run but all you can do is lay down.  Your heart starts to feel heavy with embarrassment and shame.  You do not want anyone to know or see you suffer.


Part of a Journal Entry:

FullSizeRender (6)


So why share these specifics and details when my goal is to share benefits of food and nutrition?  Why share an issue that will allow people to know such personal information?  The reason is because I know I am not alone in this journey!  I know that I am not alone in making great changes in health in my life by trying to heal in a more natural way!  I am not against medication, however I have been on several and I have not improved but I did numb out and I did band-aid issues that are still rooted in my body.  I want to focus on healing in a different way and if I ever feel the need for medication again I will be honest with you and let you know. If  you take medication now and it works please stay on it.  Everyone is on their own journey and everyone has to do what works for themselves.  If you are on a similar journey then know that you are not alone and despite the pain and discomfort I feel at this moment that we will figure this out and we will be OK.


I feel that I may be close to healing and it may be why I am experiencing episodes more often.  I hope to look back one day at this blog post and share with you my growth and healing, and one day be able to share how to handle triggers without a relapse into anxiety and depression.


If you read this and you are feeling that you are suffering and need help then please do not hesitate to ask for help or call the suicide line at 1-800-273-8255.


Some things that I am doing that I hope will help is:

  1. Meditate
  2. Therapy (If you do not have a therapist I highly recommend you look for one as this is vital in your healing process but do make sure they are helpful to your healing and it is ok to keep looking until you find the right one)
  3. Reiki
  4. Ask for help
  5. Take a B12 supplement
  6. Take a SAMe supplement
  7. Take a aswanganda supplement
  8. Try to eat even if it is small bites.  Something is better than nothing during these episodes
  9. Eat foods like salmon, walnuts, strawberries, blueberries and fruit high in antioxidants
  10. Lower or discontinue caffeinated drinks
  11. Watch funny videos
  12. Watch helpful videos about anxiety and depression on places like TEDx talks (
  13. Get rest (Sometimes your body feels all you can do is sleep but do not punish yourself and push yourself to be more than you can)
  14. Take a walk or do a 5 min workout to get your body moving
  15. Yoga
  16. Ask for a massage if you feel ok to be touched
  17. Soak in a bath
  18. Use Essential oils
  19. Dance
  20. Change the tape (when negative thoughts come up or repeat in your mind try and change it to a positive and let that repeat)
  21. Cry ( sometimes you need to let out the tears and sadness but do your best to not stay in that place)
  22. Read articles about others with similar struggles so you do not feel alone but do not let it consume you.  Take what helps and move on.
  23. Read inspirational quotes and listen to inspirational music
  24. Pray and give it up to God or whatever/whomever you may believe.  It make not seem to help at first but sometimes you have to ask a higher power for help and let it be taken from you


Books I am reading to help guide my healing:

Forgive for Good: A Proven Prescription for Health and Happiness (Paperback)

List Price: $15.99 USD
New From: $3.80 USD In Stock
Used from: $1.94 USD In Stock


Heal Your PTSD: Dynamic Strategies That Work (Paperback)

List Price: $18.95 USD
New From: $10.50 USD In Stock
Used from: $7.13 USD In Stock



A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives (Hardcover)

List Price: $26.99 USD
New From: $12.26 USD In Stock
Used from: $9.14 USD In Stock



(Disclaimer:  I am not a licensed therapist and any comments, suggestions that are listed are not intended to be taken as professional advice.  The content I provide is part of a journey that I am doing and I am hopeful that my words and shared examples may be helpful.  However, if you are in need of professional advisement please do not hesitate to seek professional care.)

This entry was posted in Welcome.

Finding Balance


Are you living a life with minimal stress, great sleep and overall good balance?  If the answer is YES, then you are awesome and please continue living that way!  If your answer is NO, then you are among many people that are trying to find that balance and I am in that struggle with you!  If you do not already know having balance in your life (low stress, great sleep, happiness, fun, etc) along with eating great (paleo =) ) is what creates optimal results. I am here to tell you it is the key.  Eating great is fantastic!  Exercise is fantastic!  However, if you are living with high negative stress and not getting sleep you may be putting yourself in a position that you will not be getting the full benefits of your hard work (eating good and exercise).  Chris Kresser made this point in his blog, “If you’re not doing some form of regular stress management, you will sabotage all of your best efforts with diet, exercise and supplements. Stress management is absolutely crucial to optimal health and longevity. If most health conscious people spent even half the amount of time they spend focusing on nutrition and exercise on managing their stress, they’d be a lot better off.”  I agree 100%!

I myself feel that it is such an important link to my success yet I have been unable to find the balance and I go through spurts of fantastic sleep 8-10 hours to having days that are only 2 hour spurts of sleep and then waking up and having a hard time going back to sleep.  I also allow stress to be a huge factor in my life.  I hold myself to standards that are difficult to achieve to only feel anger and sorrow in my defeat or lack of meeting goals.  I also have other struggles and sadness that I battle with that at times effects my character and health.  I am a work in progress but I will find that balance and together we can become the best version of ourselves as we should be!

So, whats next and how do we get there?  A few suggestions that have been mentioned to me are meditation, yoga, church, and outdoor activities.  I will be honest and nothing has stuck with me yet, but like most things you need to try different styles and types to ease into a happiness and comfort.  I know part of my journey will include self healing which may included therapy and books.  I love books!  I will also get to a point that meditation is a normal part of my life.  I will also expand my style of community and making more time for ME!  In addition to me time, I will also make more effort for time with just my husband and of course family time.  It took me awhile to understand but there is nothing wrong with making time for yourself.  If you are not taking care of yourself then who will?  Maybe this means a massage, going to the library to read a book without a toddler, taking a relaxing bath or take a music break and have a dance off!  LOL  If you know me then you will know dance offs or spurts of dancing happen in our house often.  It is exciting to think of the possibilities of what greatness we can produce from taking care of ourselves and lowering stress and getting great sleep!  Are you excited?  I am and the great part is we can share in this journey together!!!!

As you know I LOVE books and a few that I plan to read and a few I own and will re-read to help with some of my goals are the following:

Hot Mess to Mindful Mom:  40 Ways to Bring Balance, Joy, and Happiness into your every day by Ali Katz

You can heal your life by Lousie Hay

You Can Heal Your Life (Kindle Edition)

List Price: Price Not Listed
Kindle Edition: Check Amazon for Pricing Digital Only

Better than perfect:  7 strategies to Crush Your Inner Critic and Create a Life You Love  by Elizabeth Lombardo

Better than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love (Kindle Edition)

List Price: Price Not Listed
Kindle Edition: Check Amazon for Pricing Digital Only

Mindfulness:  Mindfulness for Beginners  by Simon Gray

Real Happiness: The Power of Meditation

A year of Miracles:  Daily Devotions and Reflections by Marianne Williamson

Yummy Treats

Because what is life without a yummy treats!

One of my favorite treats during the summer is banana ice cream.





This recipe works best in a food processor but can be done in a vita-mix or blend-tech.

Banana Ice Cream

What you will need:

2 cups of coin cut sliced frozen bananas

1 tablespoon almond butter (I use fresh grounded at whole foods)

1 tablespoon local honey (optional)

1/4 cup almonds

Finish with dark chocolate.

I use enjoy life dark chocolate morsels.


Enjoy Life Bulk Dark Chocolate Morsels, Gluten, Dairy, Nut & Soy Free and Vegan, 5 Pound (Grocery)

List Price: $37.88 USD
New From: $37.73 USD In Stock
Used from: Out of Stock


This is my favorite mix but feel free to add what you may like!


This entry was posted in Food.

Before and now

As the old quote goes, “A picture is worth a thousand words”.

I knew I would be embarking on great changes in my life when I decided to document my photos of how I looked before Paleo.  I was not shamed by my body nor embarrassed, however I wanted to remember how I felt.  My body felt expanded.  I felt heavy and had pains and aches.  I am still a work in progress but I am happy to show you the difference through pictures that my body has gone through due to changing to a Paleo lifestyle.

March 2014

Weight:  175




June 2014

Weight:  155

Image-1 (1)

January 2015

Weight:  130

Image-1 (2)

Today!!  July 7th 2015

Weight:  130

Image-1 (3)



Welcome to The Paleo Mix


Hello, and welcome to The Paleo Mix Blog! I have been wanting to start this blog for awhile, but my perfectionism side was holding me back. I wanted and needed this blog to look and be perfect because everything is… right? Well as in life many things are not as perfect as we would like and as a result the better thing I feel to do is let go….. oh yes just let it go….. Now that has been said I want to share with you that you will find grammar issues and even run on sentences and I will not like it anymore than you, but in order for me to start sharing my blog with others I will have to let go and write and share away even if there are mistakes. I am sorry but I am just to excited that I need to help this baby grow (the blog that is).

Now on to the meat… oooooh meat!!! Some of you may know what being Paleo is and some may not and that is why I want to share my thoughts and life with you! I have been living what I like to call a Paleo Mixed life for over a year now and I have yielded some fantastic results but before we get into those details lets talk about Paleo. Now, I will tell you that there are hundreds of definitions of what Paleo is and what it should be but nothing has resigned with me as much as how Chris Kresser explained it.

He has stated in his blog, “Following a Paleo diet/lifestyle today is not about re-enacting the exact diet/lifestyle of our ancestors.
Instead, it’s about embracing the principles of their diet and lifestyle to a modern context: eating nutrient dense, toxin-free, whole foods, moving our bodies regularly, sleeping at least 8 hours a night, managing our stress, and playing and having fun. But instead of saying all of this each time, it’s a lot easier to just say “Paleo”! “. Now that is a fantastic definition to me!

Enter my world, The Paleo Mix! Myself and my family are what I like to call a mixture of Paleo. As you will learn, living a Paleo lifestyle or diet is not one size fits all. I am a mixture of Wahls Paleo, Paleo Basics, Autoimmune Paleo and yes even a little of the 80/20 mix…. What??? I know it is a lot to take in but the great thing is that you do not need to be one kind of perfect Paleo! Please take in that big breath and breathe it out because you to can be a mix! The important thing to me is my health, so that was the first motivating factor that influenced my change to a Paleo life. What will be your motivation for change? At this time I am still learning and evolving with my changes but I am excited to share it with all of you!!!