Sour Cream Raisin Squares

The name is definitely not what first attracted me to this recipe. What did was the fact that I already had all the ingredients in my kitchen to make it, minus one: the sour cream. Aside from that one ingredient, it really sounded delicious. But with a name like that, how could I not include sour cream?

So I went for it and it turned out to be one of the most delicious desserts I've EVER made (and I've made my share of desserts).

Here it is for you to try and share your thoughts with me =)

Ingredients:

1 cup butter, softened (2 sticks)
1 cup organic cane sugar
2 cups 100% whole wheat flour (or almond flour)
2 cups regular oats
1 tsp. baking soda
1 tsp. baking powder
1/8 tsp. sea salt or Himalayan salt
1 tsp. cinnamon

Filling:
4 egg yolks
2 cups (16 oz) sour cream
1 tsp. pure vanilla extract
1 1/2 cups raisins
1 cup organic cane sugar

Here we go...

Preheat the oven to 350°. In a large bowl, mix together the softened butter and sugar until light and fluffy. In a separate bowl, combine the flour, oats, baking powder, baking soda, salt and cinnamon; gradually add to the butter and sugar mixture (mixture will becrumbly).

Set aside 2 cups; pat the remaining crumbs into a greased 9x13 baking pan. Bake at 350° for 15 minutes.
Cool (but don't turn off the oven).

Meanwhile, in a small saucepan, combine the filling ingredients. Bring to a boil over medium heat; cook and stir for about 5-8 minutes.

Pour and spread over the cooled crust. Sprinkle with the reserved crumbs. Bake for 15 minutes longer.

Then enjoy this delicious, addictive dessert. WARNING: Do not eat the whole thing by yourself! =)

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Same ol' New Years Resolution

Happy New Years Readers!!!

When the majority of American's create their New Year's Resolutions, 99% (my own made up stat...lol) have some sort of weight loss goal. In addition, this stat is true: 80% of resolutions are renounced by February.

Here's a way to really try to hit those weight loss goals and KEEP it off! First, make a healthy diet change, for life. Don't go ON A DIET. It never works, because when you lose the weight and "get off the diet" you gain it all back plus some extra lovin'.

Here's a list of 8 ways to make the change for a healthier you:

1. Eat more greens! I don't care if you buy Green Vibrance (which is amazing) and take a scoop of it a day in a shake or if you eat raw greens...just do =)

2. Take time to eat breakfast. I hear the complaint all the time about not having time or not wanting to because all they need is coffee. Uhhh...wrong! The word comes from breaking the fast from your previous meal usually about 15 hours before. You need to get your metabolism jumpstarted or it will lag the rest of the day leaving you without energy and fuel.

3. Get more fiber. Women need 25-30 grams per day and Men need 30-35 grams per day of fiber. Most Americans get about 10 grams. It's no wonder most of Americans are constipated and unable to detoxify properly. Flax seed, rice bran, fruits, vegetables and beans are a great way to boost up your fiber intake. Start reading those labels people! =)

4. Go wild with berries: blueberries, cranberries, strawberries, raspberries, cherries...they provide a powerhouse of antioxidents. I usually buy frozen berries and add a scoop of my green's powder for an awesome smoothie jam packed with nutrition.

5. Cut out hydrogenated trans fats. Read labels and make sure none of it has anything "hydrogenated oil" or "partially hydrogenated oil". This oil is what raises the bad cholesterol, clogs arteries and gives you the lovely fat around your body.

6. Avoid artificial flavors. From vitamins all the way to candy, these sneaky colors make it onto 80% of children's food and about 75% of our grocery store. This is what gives coloring to the food. As if it matters what color it is. There are natural ways to color things (aside from leaving it the color it was intended to be) through beet juice, carrots...etc. Stay away from "Red No. 40, Yellow No. 5...etc)

7. Stay away from White Sugar or High Fructose Corn Syrup. Or any corn syrup for that matter. To really shed those pounds, stay away from refined and highly processed sugars. These raise insulin levels, and can lead to a myriad of diseases starting with obesity.

8. Drink more green tea. It's full of antioxidents and can help with weight loss and cancer prevention. It has so many benefits, it's no wonder its been an ancient tradition in Asia.

Hope this gets you off to a good start! Happy New Year!

"B" Vitamin Breakdown

Garden of Life B Complex

Many people know about taking a "B Complex" but don't really know what B vitamins are good for. Here's a quick rundown of some of the overall benefits of the B vitamins:

• B1 (Thiamine) - Used for neural function (brain), liver protection, nerve health, vascular health and kidney health in diabetics. 
• B2 (Riboflavin) - Boosts folic acid's (B9) colorectal cancer protective effect (hence why B complex is necessary...they all work together synergistically), increases iron absorption and regulates red blood cell growth, memory, depression, healthy hair, nails, skin and vision. It also has some antioxidant capacity and is sometimes used as a natural yellow colorant in foods and cosmetics. 
• B3 (Niacin) - Increases HDL (good) cholesterol and lowers LDL (bad) cholesterol and triglycerides, and is critically important for cardiovascular health. It aids in brain repair after a stroke. Niacinamide is known for treating fungal infections, fetal alcohol syndrome and may have a role in easing discomfort for multiple sclerosis by preventing NAD depletion. 
• B5 (Pantothenic Acid) - Known to be involved as a coenzyme A precursor, it is also vital for metabolism and energy production in the body. Derivatives panthenol and pantethine are important for skin and hair health as well as helping to optimize a person's lipid profile (sound familiar? Pantene Pro-V tries to mimic this vitamin for their shampoos and conditioner). 
• B6 (Pyridoxine) - In combination with folic acid and B12, it helps reduce homocysteine in the blood, which as implications for heart and brain health. Can also protect against colorectal and lung cancer, especially for smokers. B6 helps optimize nervous system health and can treat neuropathy and carpal tunnel syndrome. 
• B7 (Biotin) - This vitamin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. not only assists in various metabolic reactions but also helps to transfer carbon dioxide. Biotin may also be helpful in maintaining a steady blood sugar level. This is the most popular vitamin for strengthening hair and nails and helping with skin. (I take this =p)
• B9 (Folic Acid or Folate) - This is critical in reducing homocysteine in the blood (in combo with B6 and B12), a major risk in heart disease and stroke. It prevents neural tube birth defects in developing infants in utero, which is why it's recommended all women whether pregnant or in their child-bearing years take this important B vitamin. Usually 800mcg is the recommended dosage (also found in prenatals). It has been shown to improve vascular function and blood pressure in young women. 
• B12 (Cynocobalamin or Methylcobalamin) - Useful in homocysteine reduction through its ability to convert folic acid to it's more active form (methylcobalamin) known to treat anemia in the elderly. It helps metabolize fats and carbs and is especially important in optimizing nerve health. Vegetarians have special needs to supplement B12 because their diets are naturally deficient in this critical nutrient. Most importantly, B12 is known best as the energy vitamin. It helps energize the cells and gives individuals that boost they need during the day. On a side note: methylcobalamin is the form I recommend because it is the active form and more readily available and ready to absorb.

I'm really biased with which vitamins I use because I only want the best. The two companies that truly do organic fruits, vegetables and herbs in all of their formulas are Garden of Life and New Chapter (the two images shown above). Each vitamin comes from the mentioned sources. They do not isolate the vitamins and they are definitely not synthetic (which is what you find in most vitamins). The other company worth mentioning cannot be found in stores, it is JuicePlus+ (shown below). They have all fruits and vegetables in their products.

Natural Support for Diabetes

Diabetes is becoming increasingly common, especially among young children. In fact, a recent headline just read "366 Million People Now Have Diabetes". Our American diets don't help! With fast food at every corner, quick meals that contain little nourishment and high starch and sugar content, it's no wonder.

Everyday, more and more people are switching to natural products to support their overall health and current treatment regimen.

These are a few key things that diabetics can do to add a natural treatment:

1. Diet for Diabetes. A healthy diet can help prevent and control diabetes. Choose a diet rich in lean protein, fresh fruits and vegetables, nuts, seeds, and fiber. Reduce or remove consumption if refined grains and sugar, which make blood sugar control more difficult. I know this is difficult, especially during the holidays, but keep your well being in mind.
2. Exercise is Essential. It helps improve circulation, helps control body weight and may even improve blood sugar control.
3. Daily Multivitamin for Health. A good multi is important for everyone since even the healthiest eaters don't always get every nutrient necessary. (I always recommend New Chapter or Garden of Life multi's since they are made with organic whole foods and herbs and don't contain sugar). In the case of diabetes, there are increased needs for nutrients because there may be impaired metabolism, loss of nutrients through frequent urination, and loss of nutrients due to medication.
4. Supplemental Support. Any of these recommendations must be discussed with your health care practitioner if you have diabetes. Blood sugar may also be monitored while on natural treatments. Here are some of the best supplements for diabetes:
• Chromium is an essential trace mineral that helps improve function of insulin. Studies have shown that this helps stabilize blood sugar levels.
• Cinnamon may help decrease levels of blood sugar, cholesterol, and blood fats (bonus: it can help you lose weight)
• Alpha Lipoic Acid is a powerful antioxidant in the body that is protective to the nerve cells.

These are just three of several amazing herbs and antioxidants that help boost a healthy lifestyle and helping individuals with diabetes. It's important to get control of your blood sugar and control of your health =)

Winter Wellness

It's that time of season when people are getting sick (I just got over it myself) with fever, sore throat, flu, cough, allergies...etc.

Here are a few things that can help:

• Vitamin C and Honey: a combo of vitamin C and 1 tsp of honey in the morning and evening can be especially valuable in the winter months.

• Olive Leaf: has an ORAC value of over 4,000 (that's more than the praised Acai). This is an excellent destroyer of free radicals.
• Collodial Silver: huge immune booster and also antiviral
• Healthy Fats and Fiber: good fats, including omega-3 fatty acids from fish oil supplements, help reduce inflammation, helping the immune system focus on fighting the infection.
• Vitamin D: this vitamin does a million things, but one it does well is switch on a gene that makes a natural antiviral and antibiotic substance in our bodies that help us speed recovery. Adults should take 2,000 IU daily.
• Probiotics: this is "friendly" bacteria that helps prevent invading bugs from taking residence in the gut. Priobiotics boost the immune response. 5 billion units per daily serving is a good start.
• Astragalus: this herb is used in Chinese medicine and is an adaptogen that strengthen's your body's resistance to disease. Look for standarized extracts.
• Echinacea: mainly used to help treat colds and flu. Doctors recommend 50-150mg daily during illness.
• Beta-Glucan: this is found in some grains, mushrooms, and yeasts and helps lower cholesterol. In addition, it helps protect against viral infection. Doctors recommend a range from 3-15 grams per day.

• Homeopathy: when flu-like symptoms appear, try Boiron's Oscillococcinum. It really works and easily disolves under the tongue.
• Elderberry: has shown that it speeds recovery from flu
• Ginger: this is a powerhouse antioxident that has over 5,000 different attributes that are beneficial to the body. It's great as a tea!
  
  
  Other remedies: a few other ways to ward of unwanted invaders is garlic, spirulina and zinc.

Stay healthy! =)

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