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!