Magic In Empowering The Good!

If I'm not maturing spiritually, one of the things that can tend to grow like a parasitic limb 

in my life is negative thinking.  I would say it comes from an imbalance of being too 

inwardly focused or too outwardly focused.   I do believe that is true at least for myself.  

I can get so busy doing for others that I neglect self care which can cause an emotional 

avalanche or on the other hand I can be so aware of every little pain and ache that it builds 

me up to believe there is something terribly wrong.  What the two extremes have in common 

is negative energy or momentum that steams from the fear of not getting what we really need. 

So we begin to panic and scurry about to grab at whatever or whomever we can to meet 

that deep longing.

Now on the other spectrum far from chaos of the mind there is balance, peace and serenity.  

It is a state where life just seems to flow like a slow moving river rather than feeling the 

resistance or unacceptance of our currant situation.  I find when I focus on the good things 

I have in this life such as shelter, food and health, other seemingly pressing matters seem to 

loss the power to control me.  Oh how easy it is to forget this when life seems to hit the rapids 

of change and growth.  That is why it is so important to try to refocus our attention on this 

simple frame of mind.

"Whatever we give energy to, we empower."

We can so easily get sucked into modern materialism especially living in bigger cities where everywhere you look there is some advertisement trying to make you rethink what your 

necessities really are.   If you start to recognize these things you will be amazed at how many 

subliminal messages are lurking around trying to steal your happiness and peace of mind.  

That is why being out in nature is so revitalizing and healing to the soul.   It is out there 

where we experience the natural flow and biorhythms we crave.

I really believe what we empower and make precedence in our lives grows bigger.  

To place our hearts and our minds on the simple goodness of life is really the key to 

having a enriching experience.

May you who reads this be reminded that it's really the simple things in life that make it so wonderful!

Do what is right for you.

Instead of aiming only for the results, 

consider taking actions because they 

seem to be the right actions for yourself. 

"Even if I knew the world would go to 

pieces, I would still plant an apple tree."-

Martin Luther

Why Diets Don't Work!

Have you ever been on a really strict diet such as the atkins low carb or the ever so popular fat free craze that I followed in the 90's.  Well I have and let me tell you that was probably to crankiest I've ever been next to my last few weeks in my 3rd trimester of pregnancy.

Most people including myself in the past believe that if you restrict your diet for several months and loose a bunch of weight that you can go back to eating cheeseburgers, soda's, fried chicken and ice cream on a regular basis.  The problem with that belief is that while you deprive yourself of important calories and nutrients your body actually looses vital muscle mass.  Now you may ask what does muscle mass have to do with anything.  Well actually it has everything to do with it.  You see every pound of lean muscle tissue burns 6 calories an hour without doing anything at all. Fat tissue only burns 2 per hour.   When you go on strict diets you can loose up to 10 pounds of muscle causing your body to burn less calories thus resulting in rapid weight gain when you go back to old habits.

Of course we all know that in order to loose weight we need to eat better but I also believe that in order to loose weight the healthy way one should not deprive themselves.  Everyone wants to indulge in a rich chocolate dessert at times but the key is to not make it habitual.  It really is a lifestyle change to manage our portion sizes and eat more greens, whole grains, lean protein, and fresh fruit.  We also need to keep in mind that muscle building exercises are a must to get lasting results.  For folks 40 plus it is even more vital since that's when we begin to loose 1 percent of our lean muscle mass per year.  This is why I'm a huge fan of Yoga!  Excluding power yoga it is virtually non impact and works and strengthens every muscle of the body in just a short amount of time.

After I had my baby I had a good 40 pounds to loose.  Since I was breastfeeding, going on a strict diet was not in the cards.  I had never been in this position in my whole life since I had been so disciplined with eating well and working out.  I was some how hoping that I would be one of those woman who would just magically loose all of her baby weight in just a few months.  After 3 or 4 months I was barely even loosing 1 or 2 pounds a month and I began to get really frustrated.
One day after reading "The womanly art of breastfeeding" by the la leche league international, I came across this very subject.  Because I was breastfeeding going on a restricted diet to loose 10 pounds in a month was a big no no.  Fat tissue holds the majority of toxins as well and nutrients.  If I were to loose a large amount of weight in a short time I would risk passing the toxins into my milk which could possibly make my precious one ill.  It further stated that true healthy weight loss was about 1 to 2 pounds a month.  The more I thought about it the more sense it made.

We have become so accustomed in this modern day thinking to take a pill and "poof" we would be skinny.  If your on a journey like I am we have to keep in mind that babies weren't conceived and birthed over night.  If you look at nature and how plants grow, they do so at a slow pace.  So learning from nature we should be patient in the process of transforming our bodies.  We will then grow naturally into our new form without much resistance.

It has now been just over a year and a half since my son was born and I have about arrived to my pre-baby weight and It was a slow but painless progress. Sometimes we are steady and strong in the progression to our goal and sometimes we stumble. As long as we realize not to get discouraged or beat our selves up we can continue on the path and eventually we will reach our destination size.

So stay encouraged! You can do anything when you set your mind to it!

Dance like no one is watching!

Everyone has an innate desire and ability to dance.

 It's not just for "trained" dancers to have all the fun.

Every now and then when I am overwhelmed with stress and anxiety I go into a room, shut the door and crank up the music and just let loose.  It's not a perfectly choreographed routine.  I find the exact opposite is best. Messy and all over the place! 

 Something about moving our whole being in sequence with music is so healing to our soul.  

It's a beautiful expression of all our cells united by our mind and soul. Not only is it fun and creative it's also an excellent way to burn some calories.  In my 20's I remember going out all night on a weekly basis and dance up a storm.  It was the best shape I had ever been in and I hardly worked out.

 Somehow we've developed the thinking is our society that when you "grow up" and become a responsible adult that there is little or no room to express ourselves this way.  

Many I believe that regular dance sessions can in fact keep you feeling younger and keep your heart light. 

 So even if it's just moving side to side in your living room or going out to your favorite dance hall, go ahead and get out 

of your set and see how dance can set you free!

Veggie Tortilla Soup

Veggie Tortilla Soup

1 tbsp Sodium Free Granulated Chicken Bouillun

1 medium beet

3 large carrots

3 medium baking potatoes

1/2  red bell pepper

3 tomatoes

1 head broccoli

4 leaves kale

1/2 yellow onion

3 cloves garlic

1 tsp salt

1 tbsp cumin

1 bunch cilantro

Sharp cheddar cheese

This is my rendition of traditional tortilla soup 

that is loaded with antioxidant rich veggies!

I cook mine in a wok which cuts the cooking time 

in half and no oil is used.

Start by cutting the beet in small slivers 

Add about 3 cups of water and salt in the wok on high heat

Once boiling add beets and cover

Cut up carrots and potatoes in bite sized pieces 

Add to them in the wok with 2 more cups of water

Cut tomatoes, bell pepper, and garlic then add them as well

Now cut the steams of the broccoli in bite sized bits 

Set aside florets

Add the broccoli stems and chicken bouillon 

If need be add more water to keep it soupy 

Cut up the kale then garlic and add to soup

Once all ingredients are in add the cumin 

Simmer until all veggies are soft

While soup is simmering chop cilantro and shred cheese

When soup is done pour and top the cilantro, cheese and ENJOY!

Quick & Healthy Waffle Breakfast

Quick & Healthy Waffle Breakfast

 2 multi grain waffle's
  (I prefer gluten free)
 1 cup of yogurt
 1 cup of blueberries
 1 teaspoon of local raw honey

Toast the waffles top with 
yogurt blueberries and 
drizzle with honey.

There you have a quick and easy meal that is balanced and packed with nutrients!  This is even a winner for your picky little eaters!

Wisdom and Blessings

One day I wondered in this amazing book store 

and saw this quote hanging in the ladies room.

It really got my wheels turning so I took a snap 

shot so I could remember it exactly.

After leaving I began to think back in my life 

and the more things started to click in my mind. 

 Worry aka fear of the future has always stolen my peace of mind. It literally stalled any chance of making headway in my spiritual growth and 

halted the progression of my dreams. I was

 paralyzed and no longer able to help myself 

let alone anyone else. By doing this a viscous cycle

 is then born leaving absolutely no room for serenity. 

After becoming quite annoyed 

of this state of being I began

 to retrain my mind to stay in the present 

and be about positive action.  

However, This is no simple task after spending 

a good part of a decade influenced greatly 

by fear and worry.

To make things simple I began to focus on

one worrisome issue at a time.

Instead of directly spiraling into worry

 I began to try the opposite

response when it entered my mind.

Over time I began to reverse my opinion 

or feelings on the mater which slowly ushered in

a little more peace of mind one thought

process at a time.

This is retraining your mind with your own power

which I consider a very precious jewel of wisdom.

Once I began to use this method of redirecting 

my thoughts I slowly began to realize 

that I had more room to give of myself.

I was no longer trapped in my own

 mind of worrisome torture.

Whatever seeds you plant and nurture in 

this life that which you will sow. 

The more that you give the more you

will gain.  

So plant a seed of love today and watch it grow!

Blessings to you and your loved ones!

Amber Lee Duke 2012

Kimchi Health Benefits!

Kimchi Health Benefits!   

I had Kimchi for the first time at a girlfriends 

house one night and being a southern girl 

who likes her spices I automatically fell in love.  

Now for all those folks out there that are not 

as daring to try new things it can take some acquiring. 

 It is traditionally cabbage or radish that is basted 

with a spicy conglomeration of garlic, 

chopped red pepper, ginger, dropwort,

 leaf mustards and seaweed.  

Sound strange enough?  

Well once you combine the ingredients 

it is mixed with a mixture of fish and salt 

stored in a pot until it is fermented.  

This dish was created in about in Korea 

in the 7th century.

Because of it's strong oder most westerners 

are quite taken back and refuse to try this 

but mixed with the right dish 

it can be an enjoyable treat.

I usually eat it with rice and greens and with

 my eggs in place of hot sauce. 

Without further adieu we have come to the benefits 

of eating this taste explosion!

Now that I'm in my 30's digestion 

has become a huge issue.   

Kimchi is packed full of probiotics called 

lactobacillus formed in the fermenting process.  

Lactobacillus is one of the good guys of 

the bacteria species. They help your body 

fend off infection as well has lowering appetite. 

This along with the high fiber content help regulate 

your bowl movements as well as rid your body of toxins.  

This process can then generate fat loss making it an excellent choice as part of a weight loss diet.

 Kimchi has high levels of antioxidants 

which protect the body from free radicals. 

Free radicals are known to actually damage the DNA structure in the body which is the main contributor 

to the aging process.  Adding it to your diet daily 

during cold and flu season can help prevent or 

shorten the duration of the viruses. 

Glucosinolates found in cabbage when digested 

break down in the body as isothiocyanate.  

This is an anti-cancer phytochemical that is found 

in many cruciferous veggies.

It is also rich in calcium,

 selenium, iron, vitamin A and some B's. 

Garlic which is plethoric in kimchi has the 

compound allicin which acts as a cholesterol reducer.  

Allicin has been known to decrease your chances of developing a heart attack or stroke.  

In a way eating Kimchi is like taking a multivitamin 

along with aiding to the your preventative disease regime.

However one must proceed with caution!  

Because of it's high salt content those with high

blood pressure should closely monitor their Kimchi intake.

In some cases it has been known to actually cause digestive distress and increase gastric cancer development.

Consulting with a doctor and or acupuncturist are precautions for individuals with some ailments.

Kimchi is a high charged superfood 

that I have grown to love.  

If your passionate about health and wellness 

it would be great food to add to your diet and like anything should be done so in moderation.  

Raspberry Lemon Tart with Graham Crust! 

This is butter & sugar Free! 


Mash 1 1/2 cups Graham Crackers 

1/3 cup of melted coconut oil 

1/4 agave mix put in pie dish freeze for 

20 mins bake for 10 mins at 375 Mix 

1/2 cup of agave 

1/2 cup of lemon juice 

6 tbsp melted then cooled coconut oil  

1 tbsp of lemon zest 

Put in double boiler and whisk

every 30 sec's till thick 

Strain through in a bowl & pour over crust 

smooth with spoon

Add fresh raspberries and store in 

fridge for an hour and then ENJOY!

Regret is an appalling waste of energy;

you can't build on it; it's only good for 

wallowing in.-Katherine Mansfield

When I saw this quote I actually laughed at first.   After being surprised at my first reaction I began to think deeper.  Just about 2 and a half years ago I started on a spiritual path and began to really  take a good look at the patterns I have continued good and bad.  

I spent a large part of a decade wallowing in regret.  

Basically what I was doing by regretting past mistakes was inviting a huge negative energy to come reside in my mind.  This then pushed me into making more and more mistakes that would then add to my ever building mountain of regrets.

As I started recognizing this very unhealthy pattern I began to pray daily that God (of my understanding) help me let go of the need to stay immersed in negative thinking.  I learned that I have the power to change the energy in myself and my environment from negative to positive.  Embracing the good until it sinks in and feels real.  By doing this in myself I can then reach out to others and uplift the good qualities in them as well.

Practice to make progression into Healthy and Beautiful Living!

The beautiful you!

Out on a walk one day I saw this! 

We are the only ones who can 

determine our happiness and it starts 

with taking good care of ourselves

instead of ridiculing and beating our

selves up. 

Thank you Good Vibrations!

A Good reminder.

The Magical Root Rhodiola Rosea!

Rhodiola Rosea!

I think of it as the magical root. 

I first heard of it while working for a natural cosmetic line.  It was the main ingredient in their anti-aging cremes and serums.  This caught my interest in learning more about this unknown plant.  I learned that it was first discovered by  western scientists soon after the cold war whom could up until then freely enter Siberia Russia. 

It was one of the few plants able to withstand the harsh climate at the altitude in which it was flourishing.  Since then many tests on the plant have been explored and upon finding out about it I began to dive further into my own experimentation.  

I was elated to hear soon after my introduction to the plant that you could ingest it and even purchase it at a local health food market.  I thought to myself that if this root was the main ingredient in a mainstream anti-aging product that surely it would be an excellent addition to my daily vitamin and mineral regimen.  Along with the ability to greatly improve the skin and protect cells from damage from free radicals I was quite impressed with it's other powerful effects on the body.  It is known to generate energy and increase mental performance and is even used in place of ADHD medications to sharpen focus.

Living in todays political, economical and fragile eco environments we are faced with so many extra stressors than just the day to day duties.  As a mother life is especially hectic as it would be for any caretaker.  I found that Rhodiola has an adaptogen to help the body adapt to and resist physical, chemical, and environmental stress.  It is also used for improving athletic performance, shortening recovery time after long workouts, and yes even improving sexual function.  I've had people ask me after explaining these effects if it had side effects like those of steroids since it promotes similar effects.  In my findings there are very few side effects or any at all which is the beauty of this magical root!

Now if all that wasn't enough to make you jump out of your seat and go get some, can you believe there is still more to this lovely plant?  In my own life my 20's were spent testing the limits as far as recreational substances go so naturally after finding that Rhodiola has MAO-A, MAO-B, antidepressant properties I was ecstatic!   After taking mind altering substances our brains chemistry changes and depression is an unfortunate reaction but fortunately taking any where from 380mg to over 600 a day can treat most moderate to mild cases.

If all the information I've shared with you is not impressive enough there is more!  Rhodiola is used to treat irregular heartbeat as well as high cholesterol.  In Chinese medicine it is used to treat cancer, tuberculosis, and diabetes.  It has been known to prevent cold/flu, liver damage and slow the aging process.  It  strengthens the nervous system and enhances immunity.  It's also used to improve hearing and stop tinnitus or ringing of the ears.  I started developing tinnitus after singing in a bands for over a decade and since my constant use of Rhodiola it has ceased.  

To me Rhodiola has truly been a magical root in many ways!  I hope all the information I've shared will give you more insight to alternative treatments for various conditions!

Blessings!

Double brewing tip!

Did you know you can double brew your loose tea?

This is a good way to make your tea last longer.  If it is a tea that has

caffeine, 90% of the caffeine comes out in the first brew leaving the

second brew packed full of extra antioxidants.  This is perfect for a

little afternoon treat very low in caffeine and high in nutrients.

Are you addicted to Mocha's?

Are You Addicted to Mocha's?   

Research suggests that the caffeine in your tasty pick me up has the ability to cause blood 

vessels to constrict blood flow and may play a role in other negative health effects. 

However, caffeine in coffee widens blood vessels in the lungs and brain which can 

help you breathe more easily and reduce headache pain respectively.  This extra 

increase in stress hormones, including adrenaline, can also temporarily increase your 

blood pressure do to the changes in your blood vessels.

One of the problems with consuming caffeine in coffee is the sensation of withdrawal. 

When your body fully uses caffeine, the effects caffeine had will reverse.  

For example, the blood vessels to your brain and lungs will constrict back to their normal

size and those to your stomach will dilate. This can cause you to feel fatigued, have 

a headache or experience stomach upset which I know happens to be instantaneous.

If this already bumming you out don't be down trodden because there is hope!  

After having bad experiences like the ones listed above I started experimenting

with healthy alternatives.  We all know that green tea is really good for us and full of 

antioxidants so I started drinking a version of it called oolong tea.  

Oolong tea is like the fine wines of tea.  It is partially fermented and it is used to 

sharpen thinking skills, improve mental alertness, prevent cancer, tooth decay, 

osteoporosis, and heart disease.  It is also known to treat obesity, diabetes, 

"hardening of the arteries",high cholesterol and skin allergies like eczema; and to 

boost the immune system.  I get usually get mine at a local asian market and of course

 you can always get it via the internet.  I suggest trying Formosa and Tung Ting Oolong 

first when making our alternative "Mocha".

Lets start by boiling water in a pan or tea pot. I put about one tablespoon of tea in a

single cup brewer and then slowly pour the water over the tea until the cup is almost full.

Let sit for 5 minutes.

While it's brewing I prepare my protein powder in a large tea/coffee cup.

I usually use Protein Synthesis 7 that I get at The Nutrition Shop but any other vanilla

flavored protein powder would work.  I then mix in a serving of my all time favorite

cocoa mix called Cocoa Well. 

 I get the unsweetened over the sweetened to cut back on my sugar intake at whole foods.

This particular mix is Organic and has 200mg of pure plant flavanol complex which greatly

boosts the antioxidant levels in your body.  It is also non GMO, soy and gluten free.

I then take the strainer out and make sure the water is not scalding hot because it will cook

the protein powder and make it clumpy.  I then slowly pour the tea into the powder mix

and you now have a tasty mocha like beverage that will surely give you

Ample energy for the day!!