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Click here to watch the video on how to make this recipe! Recipe: Crust: 1 1/2 cups white flour 1 1/2 cups whole wheat flour 1 cup vegan butter, cold 1/2 teaspoon of salt 6-8 tablespoons ice water Filling: 1 pound fresh spinach 8 ounce vegan sour cream 8 ounces vegan cheese, Daiya shreds work best 1/2 onion diced 4 cloves garlic, minced 1 tablespoon olive oil 1-2 tablespoons of water salt to taste Directions: For the crust, place the flour and cold vegan butter into a food processor and mix until it resembles crumbs. Add you salt to the mixture. Begin to add the ice water slowly, and add enough until your crust forms a ball. Place your dough on a piece of parchment paper and divide into two halves. Wrap it in the parchment paper and allow it to cool in the refrigerator for 2-8 hours. After it has cooled down in the refrigerator, place the dough on a well floured surface and roll out until it fits into a pie pan. For the bottom layer place it in the pan and poke holes in the bottom to keep the crust from bubbling. Place it in the oven at 350 degrees fahrenheit for 6-8 minutes, this helps it to bake quicker, and keeps it from becoming doughy. For the filling in a pan add the olive oil, onions and garlic, and sauté them until the onions are translucent. Then add the spinach into the pan and cover it with a lid so the spinach can wilt down. Add water to the pan as needed to keep from burning. Once the spinach is all wilted down, turn your burner onto a low heat and add the vegan sour cream and vegan cheese. Allow the sour cream and cheese to melt down, then remove from heat. Place the filling into the pie pan with the bottom crust that had been baked. Roll out the top dough for the tort and place it on the pie. Add a couple slits to the top so it has room to breath. Bake in the oven at 350 degrees fahrenheit for 35 minutes, or until the top is golden brown. Allow the pie to cool for about 5-10 minutes before serving.

Most kids are not huge fans of vegetables. I remember multiple occasions sitting at the dinner table for what seemed like hours, just because I was refusing to eat my vegetables. Sometimes I would put the vegetables in a napkin and put it in my pocket, then ask to go to the bathroom, where I would flush them down the toilet or put them behind a step that was removable. Ew, which means they rotted away back there! Anyway, I have a point to all this. Potlucks are just that, lucky or unlucky. I remember a specific potluck at our church when I was little, because it was when I realized I could like vegetables. My mom made me get some type of vegetable for lunch and dinner, just like all good moms do. Well, one time at potluck my mom gave me salad. Yuck! (Now I love salad, but think as a kids for a minute...yuck.) This salad was different though. It had your typical lettuce, tomato combo, but it also had chips in it. Kids love chips! Some type of veggie meat was in it as well, but I focused on the chips as I prepared to eat it. Yummy! Taco salad! Genius. This potluck recipe was lucky indeed, and it helped me to enjoy eating my vegetables as a kid. Now I can still enjoy it as an adult as well. After my first encounter I would always eagerly look to see if the taco salad was part of the potluck. I was always bummed when the lady didn't make the taco salad, because that meant I had to eat the regular boring vegetables, or stink them in a waded up napkin. Now I'm the lady who makes taco salad for potlucks. Your kids will thank me someday. Recipe: 1 head of lettuce 1 tomato, diced 1 avocado, diced 1 cup tortilla chips, crushed 1 package (12-14 oz.) veggie beef 1/2 packet taco seasoning 1/4 cup veganaise Here's everything you'll need.

Muesli In this day and age we are constantly running out the door when morning rolls around, not even taking enough time to grabs breakfast. We think about our time deadlines more than we think about our health sometimes. That’s why this recipe is perfect for busy people. It only takes 10 minutes to make it, and you make it the night before. Then just before you rush out the door you grab some from the fridge and go. Not only is this a quick recipe, but it is absolutely delicious. It has since been my favorite breakfast meal ever since I first tried muesli. I’m sure it will become one of your favorites as well. Recipe 1 cup oats 1 cup coconut milk 1 cup soy milk (or other milk alternatives) 2 Tbsp agave nectar pinch of salt 1-2 ounces of nuts 1/2 apple, chopped a bunch grapes, sliced in halves 1 banana, sliced Add all the ingredients into one bowl and mix well. Cover the bowl and place it in the fridge overnight or for a few hours until chill. Serve the next day. Benefits of Oats Oats are a great source of nutrition and very healthy. They help to fight against diseases of the digestive system, nervous system, metabolic disorders, and disease of the arteries. It is beneficial for people with diabetes, high cholesterol, arteriosclerosis, and high blood pressure to add oats to their daily diet. They are the most nutrient-rich of any grain. They are a great source of phosphorus, iron, vitamin B1, protein and fiber. A regular consumption of oats in any form, helps with nervousness, fatigue, mental exhaustion, insomnia, and depression. For stressed out students, adding oats is a brilliant move. Check out this recipe in my cookbook, along with many other delicious recipes!

So often I'm confronted about the need of protein on a vegan/vegetarian diet, and I hear about how difficult it is to find it in plant based foods. I decided I would make a video of some of the plant based foods that contain protein. So please stop thinking that vegans do not get enough protein in our diet, because we do. Protein is one of the macronutrients, which means it's in most foods. Protein, carbohydrates, and fat are what make up the majority our foods. Take one away, and you'll have problems. Increase one too much, and you'll have problems. How often do we hear about people who are sick due to low protein? If so, it's usually because they are not consuming enough calories, and therefore lacking in protein and other nutrients. We typically hear the opposite, people who are sick because of too much protein in the diet. Protein is the new craze, and if you're not using protein powder then there must be something wrong with you. Don't get me started! The protein powder is a billion dollar industry! Too much protein can cause kidney issues, liver problems, damage to the lining of the arteries (which leads to plaque build up), and can cause other health issues as well. Please watch the video, and realize how much protein we needs, what plant foods contain protein, and also then you might quit asking me how I can get enough protein on a vegan diet. :) So don't ask me about my protein, and I won't ask you about your cholesterol.

Okay, we all know we need to be eating more salads and veggies, well here is a great way to add more flavor and protein to your salad. It’s tofu of course! Tofu? Yeah, tofu. I know, I know, tofu has a weird texture and doesn’t taste like anything. Well, that’s because you have to cook it right! In this recipe I show you how to make tofu that has a crispy texture, without even having to use oil. Not only that, but I’m going to share my ranch dressing recipe that can be found in my cookbook. Which speaking of, have you purchased it yet? No? What are you waiting for?! Crispy Tofu Recipe 16 oz. extra firm tofu, drained well 2 Tablespoons soy sauce (I used Bragg’s) 2 Tablespoons Worcestershire sauce (vegan version, Annie’s has a great version) 1/2 teaspoon liquid smoke (optional) 1 teaspoon hoisin sauce 2 Tablespoons sesame oil (optional, do not use if you are wanting an oil-free recipe) Directions: Drain tofu well. I like to drain out the water in the carton and then lay the tofu on the side of the carton to help drain out the water. Cut the tofu into small 1/4 inch pieces. The small the tofu, the greater the texture will be. Turn burner onto a medium-high heat. In a non-stick pan add the tofu and cook for 10-12 minutes, stirring occasionally. You should notice the tofu starting to brown on all sides. Add the rest of the ingredients to the tofu, soy sauce, Worcestershire sauce, liquid smoke, hoisin sauce, and sesame oil. Turn burner onto a low-medium heat and continue to cook for 5-7 minutes. Remove from heat. The tofu can be eaten hot or cold. It will stay good in the refrigerator for 3-5 days. Ranch Dressing 1 cup dairy-free mayonnaise 2 Tablespoons lemon juice 1 teaspoon onion powder 1/2 teaspoon garlic powder 2 teaspoons dill 2 teaspoons parsley Mix all ingredients together until it is well mixed. Drizzle over salad and enjoy.

When I became vegan one of the hardest things to give up was cheese. Especially nacho cheese sauce. This was one of my favorite foods. If you feel the same way, worry no longer. This recipe is one of the best cheese sauce recipes I have ever had. It's a recipe that I make about once every week or two. I just can't get enough of it. I have a feeling you will feel the same way, once you try it. Recipe: 1 cup raw cashews 2 cups water 1 red bell pepper 3 tablespoons nutritional yeast flakes 2 teaspoons onion powder 1 1/2 teaspoons salt 1/2 teaspoon garlic powder Place all ingredients in the blender and blend until it is completely smooth, about 5-7 minutes. Benefits of Cashews: They are a good source of protein, B1, B2, and magnesium. Magnesium helps with nervousness, irritability, depression, weakness, and abnormal tiredness. Benefits of Red Bell Peppers: They are high in vitamin A & C. They contain lycopene, which is a potent antioxidant that protects against cancerous degeneration of cells, especially that of the stomach and colon cancers. They also help to stimulate digestion. Enjoy!

If you're needing help figuring out what to make for lunch or dinner, look no more. This is a nicely balanced meal, if you add a salad to it. Sometimes you just need a barbeque sandwich, and when the craving comes, this is the perfect recipe to fill that craving. Soy curls are a great friend to us vegans and vegetarians. It is a great meat substitute that is not as processed as a lot of the veggie meats out there. Soy curls come from the whole soy beans, but they are dehydrated. They are free from chemicals, additives, and are non-GMO. Soy curls are typically sold at health foods stores, but if you can't find any in your area don't worry, because you can always buy them online. Trust me, they're worth it. BBQ Chicken Recipe : 2 cups soy curls 1 1/2 cups water 1 Tbsp olive oil 1/2-3/4 cup barbeque sauce Soak the soy curls with water for 10 minutes, to rehydrate them. Drain the access water. On medium heat add olive oil to the bottom of your pan, and add the soy curls. Allow them to cook for around 5-10 minutes until they begin to become crispy. Add the barbeque sauce and continue to cook for 5 minutes. Remove from heat and it's ready. You can eat this however you want, but it's especially good as a sandwich. Red Roasted Rosemary Potatoes: 1 1/2 lbs of little red potatoes 2 TBSP olive oil 1 1/2 tsp rosemary (fresh or dried) 1 Tbsp nutritional yeast flakes (optional) salt to taste Slice the potatoes in half, about 1/2 an inch thickness. Place the potatoes in a bowl and add the olive oil, rosemary, nutritional yeast flakes and salt, and mix them until the potatoes are well coated. Place your potatoes on a baking sheet, and place them in the oven at 425 degrees ferenheit for 20-25 minutes. Remove from them from the oven and serve.

It's easy to open up a packet of hot cocoa and mix it in with some hot water or milk, but this recipe is just as easy with a healthier outcome. Have you ever looked at the ingredients on a hot cocoa packet? Ingredients: sugar, corn syrup, modified whey, cocoa (processed with alkali), hydrogenated cocnut oil, nonfat milk, calcium carbonate, less than 2% of: salt, dipotassium phosphate, mono- and diglyderides, artificial flavor. See that? First ingredient is sugar, followed by corn syrup, and this day and age we all should be aware that corn syrup is not healthy for us. Corn, into syrup? No thanks. Anytime you see "hydrogenated" run away. Hydrogenated: a process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen. During this manufactured partially hydrogenatedprocessing, a type of fat called trans fat is made. Yikes! Artificial flavor? They are synthesized in laboratories, and come from petroleum and other inedible substances. Run faster! Ingredients: 2 cups dairy-free milk 1/4 cup dairy-free chocolate chips small splash of vanilla extract Directions: In a small sauce pan heat up dairy-free milk on a medium heat. Once it is warm add the chocolate chips and whisk in as they melt completely. Stir in the splash of vanilla. Serve hot. So there you have it, 3 ingredients to a delicious hot chocolate. Enjoy the holidays in a healthier way.

Pumpkin season is in full swing. I had a craving for pumpkin, and I love cake, so let's put them together! Typically pumpkin cake calls for 1 cup of vegetable oil. One cup of oil contains approximately 1,984 calories. That's a lot of calories. However, in baking, most of the time, you can substitute oil for unsweetened applesauce. You use the same measurements; so if a recipe calls for 1/2 cup oil, use 1/2 cup of unsweetened applesauce. For 1 cup of applesauce it is just 108 calories. So now you don't have to feel as bad when eating this cake. So go ahead and give it a try! Ingredients: 2 cups cake flour 2 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon salt 2 teaspoons pumpkin pie spice 1 cup unsweetened applesauce 1/4 cup ground flaxseed 3/4 cup water 1 cup packed brown sugar 1/2 cup sugar 1 cup canned pumpkin puree 1 teaspoons pure vanilla extract Directions: 1. Preheat oven to 350°F (177°C). Cut parchment paper to fit baking pans, and grease sides of pan. 2. Sift together cake flour, baking powder, baking soda, salt, and pumpkin pie spice. 3. To make flaxseed mixture, add the 1/4 cup ground flaxseed with 3/4 cup water and allow to sit for 3-5 minutes. 4.. In a separate bowl whisk together pumpkin puree, vanilla extract, applesauce, and flaxseed mixture. Add the sugar and brown sugar and stir until combined. 5. Pour wet ingredients with the dry ingredients and mix until completely combined. 6. Distribute batter evenly between the two cake pans. Bake for 35-37 minutes. Insert a toothpick into the center of the cake, and if it comes out clean it is ready. 7. Remove makes from the oven and let them rest on a wire rack and allow them to cool completely. Cream Cheese Frosting Ingredients: 8 ounces dairy-free cream cheese, softened to room temperature (Tofutti) 1/2 cup (115g) dairy-free butter, softened to room temperature (Earth Balance) 3 cups (360g) confectioners' sugar 1 teaspoon pure vanilla extract (I used vanilla soy milk) Directions: In a large bowl add the dairy-free butter and dairy-free cream cheese and use a mixer to beat together until it is smooth and creamy. Add the confectioners sugar and vanilla. Mix on a low speed for about 3 minutes until the frosting is a little thicker and combined. Spread the frosting on the completely cooled cake. Evenly distribute the frosting on the layers. Directions for a crumb coat: https://www.craftsy.com/blog/2013/04/how-to-crumb-coat-a-cake/ Ground flaxseed is a great substitute for eggs in baking. It has many benefits: no cholesterol, omega-3, fiber, and lower in calories. Simply take 1 tablespoon ground flaxseed and combine it with 3 tablespoons water. Stir it and let it sit for 3-5 minutes to emulsify. Then it's ready to be used for baking. Using applesauce in place of oil makes for a cake that is much less in calories, and super moist. Most frostings will call for vanilla extract, and mine does as well. However, when making this video I realized I did not have any vanilla extract, so instead I used the same amount of vanilla soy milk. It came out just as delicious Since the frosting does use a dairy-free butter, this does contain oil. However, simply skip the butter and use extra dairy-free cream cheese, or use some nut milk instead.

So here is an easy way to get your full holiday meal. It's all here. Vegan turkey, mashed potatoes, green bean casserole, stuffing, gravy, pumpkin pie, whipped cream, and a pear apple crisp. Yum. All of the recipes contain a video to show you exactly how to make each recipe, just in case you need the extra help. All videos are below. Enjoy and share! Mashed Poatoes Recipe: 2 1/2 lbs potatoes (use half Idaho potatoes and half Yukon potatoes) 1/2 cup unsweetened milk alternative (soy, rice, whatever type you want) 1/2 cup melted vegan butter (Earth Balance, Smart Balance) 1-2 tsp of salt 1 tsp rosemary (optional) 2 Tbsp minced and sautéed garlic (optional) Directions: Cut and peel potatoes into 1/2 inch cubes. Placed potatoes in a steamer pot once the water is boiling. Leave the potatoes in the steamer for about 20-25 minutes, stirring once or twice to make sure they are being steamed evenly. Once they are finished steaming place them in a bowl and mix them either with a Kitchen Aid or a hand mixer. The trick to fluffy mashed potatoes is not to mix them too much, so make sure you're only mixing them as little as possible, while still making sure they're nice and creamy. In a separate bowl mix the rest of the ingredients, then pour it over the mashed potatoes and stir until it is mixed well. You can make these potatoes a day before. All you need to do is heat them up before you are wanting to serve them. Just heat the oven to 350 degrees and let them warm up for about 20-25 minutes. Vegan Turkey Recipe: 2 1/2 c. vital gluten flour 1/2 c. nutritional yeast flakes 1 tsp thyme 1/2 tsp rubbed sage 1 tsp onion powder 1 tsp salt 2 tsp McKay's Chick'n seasoning (optional) 2 c. vegetable broth 1/4 c. olive oil 1 Tbsp soy sauce Puff Pastry (vegan) Directions: In a mixing bowl add all dry ingredients and stir. In another bowl add all liquid ingredients. Combine both dry and wet ingredients and with a spoon or hand, until it is mixed well. Form into a loaf with your hands. Unwrap the cheese cloth and place the loaf on the cheese cloth. Roll up the cheese cloth, and place string on the ends to hold the loaf in the cheese cloth. In a pot fill with water, enough to cover the loaf, and bring to a boil. Place loaf in a pot of boiling water. Make sure it is enough water to keep the loaf the entire time. Once you place the loaf in the bowling water, bring the heat down to a medium-high heat. Leave in water for 50-60 minutes. Remove loaf with tongs. Allow it to cool off and then remove the cheese cloth. You can serve the loaf like this or add puff pastry to the outside of the loaf, to make it look more like a turkey. Roll out the puff pastry and wrap the loaf in it. Brush on olive oil on the top of the puff pastry to help brown it. Place the loaf in the oven at 400 degrees for 20-25 minutes, or until you see that it is golden brown. Serve and enjoy! Green Bean Casserole 1 pound green beans, rinsed, trimmed and cut in half salt to taste 2 Tbsp olive oil 1/2 medium onion, diced 2 cloves garlic, minced 1 cup chopped mushrooms 2 Tbsp flour 3/4 cup vegetable broth 1 cup almond milk ( unsweetened) 1 cup crispy fried onions Directions: Preheat oven to 400 degrees. In a large pot add water and bring it to a boil. Once water is boiling add green beans and cook them for 5 minutes. Remove green beans from boiling water and place them in ice water bath to stop the cooking. Drain green beans and put into your casserole dish. Place a large pot on medium heat, add olive oil, garlic, and onion. Sauté until onions are transparent, about 2-3 minutes. Add mushrooms and salt to taste. Cook for another 2-3 minutes. Sprinkle in flour and whisk to stir and coat the veggies. Cook for 1 minute, and then add in the vegetable broth, slowly. Add almond milk with a whisk. Cook for 5-7 minutes until it is thick and bubbly. Taste to see if you need more salt. Remove from heat and pour over green beans. Stir if needed. Place the fried onions on top of green bean casserole. Bake at 400 degrees for 15 minutes, until it is warmed all over and slightly browned. Eat and enjoy! Stuffing & Gravy Stuffing: 1 package bread crumbs 5 Tbsp vegan butter 1/2 onion, diced 2 stalks celery, diced 5 cloves garlic, minced 2 cups vegetable broth 1 1/2 Tbsp McKay's Chick'n Seasoning 1 tsp sage 1/2 tsp thyme Directions: In a pan on medium-high heat, sauté the vegan butter, onions, garlic and celery until the onions are translucent (about 5 minutes). Add the vegetables broth, vegan chick'n seasoning, sage and thyme, and stir well. Bring to a boil, then stir in the bread crumbs. Turn off heat, and cover. Let it sit for 5-10 minutes until the breadcrumbs are completely soft. Fluff with a fork before serving. Gravy Recipe: 1/3 cup vegan butter 1/3 cup flour 1 Tbsp McKay's beef seasoning 1 tsp salt 1/2 tsp onion powder 1/4 tsp garlic powder 1 cup water 1 cup dairy-free unsweetened milk In a pan, turn on heat to a medium heat. Add the vegan butter until it melts, then slowly whisk in the flour. Add the water, dairy-free milk, vegan beef seasonings, salt, onion powder, and garlic powder. Bring to a slight boil while whisking constantly. remove from heat once the gravy has thickened. Serve warm. Pumpkin Pie & Whipped Cream Crust: 2 1/2 cups flour (can use all white flour, or half white and half whole wheat) 1 cup vegan butter 1 tsp salt 1 teaspoon sugar 6-8 TBSP ice water Directions: Place flour, and butter into a Kitchen Aid, or food processor. Combine until it is crumbly and butter pieces are no larger than a pea. Add the sugar and salt, and mix. Add the ice water as it is mixing. Add small amounts at a time, until the dough is forming into a ball. Pat dough into a round form and place it in plastic wrap or a zip lock bag, and place in refrigerator for 4 hours or more. After 4 hours remove and roll dough out to fit in your pie pan. The great thing about this crust recipe is that you can actually use half white flour and half whole wheat flour. I prefer the half and half taste more than the whole wheat. Pie Filling: 2 cups pumpkin puree 1 1/2 cups Silk Soy Creamer 1 TBSP cornstarch 1/2 cup packed brown sugar 1/3 cup white sugar 1/2 tsp salt 1 1/2 tsp pumpkin spice 4 TBSP warm water + 1 Tbsp Egg Replacer (Can probably be substituted for 2 Tbsp ground flaxseed + 6 TBSP water) Directions: Preheat oven to 425 degrees. Place sugars, salt, spice, and egg replacer into a mixer and mix together. Mix in pumpkin puree. Stir in cornstarch with soy creamer, until lump free. Place in the mixer until everything is mixed well. Pour the pie filling into the uncooked pie shell. Bake at 425 degrees for 15 minutes. After the 15 minutes, lower temperature to 350 degrees, and continue to bake for 40-50 minutes. Insert knife or toothpick into pie toward the end of the baking time. When it comes out clean, then you know it's finished. Allow the pie to cool on a wire rack for about 2 hours. Serve with the coconut whipped cream. Enjoy! Whipped Cream: 1 can of coconut milk (I like to use the Thai coconut milk. Do not use the light.) 1/2 tsp vanilla 2-5 Tbsp powdered sugar In a kitchen aid or with a hand mixer, whip all ingredients together. Begin on a slow speed until powdered sugar is mixed in, then place on a high speed to help whip. Let it mix for 3-5 minutes until it resembles the consistency of whipped cream. Pear Apple Crisp Filling 5 apples, peeled and thinly sliced 5 pears, peeled and thinly sliced 1/2 cup sugar 1 tablespoon lemon juice 1 1/2 teaspoons apple pie spice pinch of salt Topping 1/2 cup quick oats 1/2 cup all purpose flour 1/2 vegan butter (Earth Balance) 1/2 cup sugar 1/4 teaspoon lemon juice dash of apple pie spice Directions: Preheat oven to 375 degrees F (190 degrees C). In a baking pan, mix sliced apples, pears, sugar, lemon juice, apple pie spice, and salt. In a large bowl, mix together the flour and butter with a pastry cutter or fork. Continue to cut the butter into the flour until it resembles a fine crumble. Add the oats, sugar. apple pie spice, lemon juice and salt, and stir into flour mixture. Spread evenly over apples. Bake in preheated oven for 35 to 45 minutes, or until topping is golden and crisp. CookingVideos: Stuffing & Gravy Mashed Potatoes Green Bean Casserole Vegan Turkey Pumpkin Pie & Whipped Cream Pear Apple crisp

20-Minute Plant-Based Mediterranean Pasta Salad Here's a great way to eat your veggies. This salad is full of flavor, crunch, and nutrition. Its a good source of plant protein, which helps to build muscle. This makes a large amount of pasta salad, which makes it a perfect recipe to bring to a potluck or dinner party. You can make the recipe and save it to enjoy the whole week. One of the ingredients that brings delicious flavor is the plant-based feta cheese. You can make your own or now but it in the stores. I found mine at Sprouts Farmers Market, and I'm sure they carry it in many stores nowadays. I used the Violife Feta, and it has good ingredients and great flavor. Pasta Salad Ingredients Pasta Bow Ties (8 oz) 1 cucumber, diced 1/2 red onion, diced 3 tomatoes, diced 1/2 cup kalamata olives, sliced 1 can (15 oz.) chickpeas, drained 1 can (15 oz.) artichoke hearts, drained and chopped 1/4 cup dairy-free feta, crumbled 1/4 cup parsley, chopped Dressing Ingredients: 1/4 cup olive oil 6 tablespoons lemon juice, fresh 1 garlic, minced well 1/2 teaspoon oregano 3/4 teaspoon salt Directions: Make the pasta according to the directions on the package. Drain and place in a large bowl, and let it cool. Add all of the ingredients of the dressing into a bowl or jar with lid, and whisk together until well combined. Place the rest of the ingredients into the cooled pasta bowl and mix it all around. Add the dressing and toss it to coat the entire salad. Serve chilled. It's even approved by this cute little girl. Thanks for checking out this recipe! This recipe is full of fiber, protein and great nutrition to keep our bodies healthy and full of energy. Please, leave comment below if you're going to give this recipe a try, or how it turned out for you. Blessings!

Diabetes. Most of us have someone in our lives that has been affected by diabetes. It may even be you, and maybe you do not even realize it. Personally I have seen people with type 2 diabetes lower their bloods sugars back to normal, and no longer need the medications they were taking. Ive seen this happen within ONLY 3 WEEKS! An estimated 9.7 million Americans have Type 2 Diabetes and are unaware of it. There are 29.3 million adults that have been diagnosed with diabetes. Research suggests 1 out of 2 adults have pre-diabetes, and 90% don't know it. It is currently at 55% of people who have diabetes, and that number is growing quickly! This is why it is essential to your health to get blood glucose (blood sugar) measured annually. Knowing your blood sugars can help to prevent serious health complications and even save your life. There are a few different ways to test you blood sugars. A fasting glucose is when there has not been any food or drinks (except water) for at least 8 hours before the blood test. A non-fasting (random) glucose is when the blood is checked at any time of the day. The hemoglobin A1C tests how the blood sugars have been running for the past 2-3 months, and gives the average. This is the most accurate way to test your blood sugars. There is no need to fast when getting the A1C checked. An oral glucose tolerance test is similar to a non-fasting or random glucose. For this test you are to drink a special sweet drink, and then your blood sugars are checked after 2 hours to see what your blood sugars are. This is how the check pregnant women's blood sugars to see if the have gestational diabetes (diabetes when you're pregnant). It is important to get your blood sugars checked and to know what the results mean. Levels Normal Pre-diabetic Type II Diabetic Fasting Glucose mmol/L <100 100-125 >126 Non-fasting (random) Glucose mmol/L <140 140-199 >200 Hemoglobin A1C % <5.7 5.7-6.4 >6.5 It is important for YOU to KNOW what these results mean. One of my specialties was working with pre-diabetic patience, and helping them understand their test results, and then working to lower their blood sugars back to normal. However, something that was reoccurring in speaking with many of the "pre-diabetic" patience, was that when their blood sugars were in the Type II Diabetic range, they would tell me that their doctor did not tell them they were type 2 diabetic. Risk complications related to high blood sugars: There are many long-term complications from untreated high blood sugars. These would include: Heart disease Stroke Nerve damage Diabetic neuropathy (damage to the blood vessels of the retina), which could lead to blindness. Diabetic nephropathy (kidney damage or kidney failure) Cataract Feet problems that are caused but nerve damage or poor blood flow, which can lead to serious infections, and in some cases amputation Bone and joint problems Teeth and gum infections Skin problems, which can include bacterial infections, fungal infections, and non-healing wounds Did you know that people who have had type 2 diabetes have been able to lower their blood sugars back to normal? Even people who were previous taking medications and/or insulin, to help control blood sugars, have been able to get off their medication, and keep their blood sugars normal just by living a healthy lifestyle. Some of the best things to do to help lower the blood sugars back to normal are to exercise leisurely after meals, get plenty of sleep, and eat plenty of high fiber foods. In just 2 weeks there are clearly noticeable results on the blood sugars when placed on a high-fiber, plant-based diet. The Pritikin Longevity conducted a study that placed 650 diabetic people on a high-fiber, plant based diet. 71% of those who were on oral medication were able to discontinue their use, in just 2 weeks. 39% of those on insulin were able to stop completely. That’s just 2 weeks! Remember that it is important to continue taking your medications as directed by your physician, until told different. While type 1 diabetes are insulin dependent, following a healthy lifestyle can help decrease the amount of insulin needed. Below are tips on how to naturally lower your blood sugar and stay clear of type 2 diabetes. Some quick tips to help lower blood sugars are: Increase the total amount of fiber to 30-40 grams per day. The average American consumes around 15 grams a day. Foods that contain fiber are fruits, vegetables, whole grains, nuts, seeds, and legumes. A great way to increase fiber is to add ½ a cup of beans to your largest meal. Research has shown beans help to keep the blood sugars more stable for several hours. Say you eat a ½ cup of beans with your lunch today, your blood sugars could be lower after your dinner because of the beans you ate at lunch time. Beans are a low glycemic food, which means they do not increase the blood sugars much. Beans contain fiber and resistant starch which increases colonic fermentation (gut bacteria). Gut bacteria takes fiber from foods and turn them into propionate, which gets into our system and slows down the rate at which food leaves our stomach. This makes the impact of our blood sugars and keeps them lower for lower periods of time. Increase your fruits and vegetables intake. Fruits and vegetables are typically low in calories and high in nutrients and fiber. Make sure to get 5 plus cups of fruits and vegetables a day. Whole food fats are the way to go. These would include nuts, seeds, olives, avocadoes and coconut. There are the healthy type of fats that naturally occur in plant-based foods. Taking a leisurely walk after a meal can help lower your blood sugars from 1-3 points per minute spent walking. Say you walk for 15 minutes after your meal, this can help lower your blood sugars 15-45 points. Cut down or out on the soft drinks and other calorie liquids. These tend to be high in calories and sugar, which will make the blood sugars spike up quickly. Choose water in place of these drinks, or try a sparkling naturally flavored water when craving a soft drink. The best and most accurate way to see if you are pre-diabetic or type 2 diabetic is to have your hemoglobin A1C checked. It’s important to ask your doctor to run this test along with your other blood work. If you or someone you know is suffering from diabetes and want some more personalized advice, click below to schedule your consultation with Kylee, a Registered Dietitian. She specialized in helping people lower their blood sugars and return to normal levels. Your health is worth it! For more information and recipes that can help reverse type 2 diabetes, click below to get my cookbook, Simply Fresh!