Eat Your Vegetables! – April 14th, 2018

Add fresh juice to your diet for diabetics from

The numbers for diabetes are staggering these days. More than 30 million people in the U.S. have diabetes and almost 95 percent of those cases are type 2 diabetes.

Type 2 diabetes is considered a lifestyle disease because food choices can either prevent or promote insulin resistance in the body. Prevention for type 2 diabetes includes eating healthy, staying active and losing weight. One of the easiest ways to eat healthy and lose or maintain your weight is by consuming more fresh juice.

Traditionally, juice is thought of as a big no-no for those with diabetes, but, according to Joe Cross, the world’s premiere authority on juicing for weight loss, fresh juices filled with vegetables, fruit and no added sugars can actually benefit people with this condition. Cross’s film “Fat, Sick and Nearly Dead” has been seen by 25 million people and ignited a juicing movement. If you have recently been diagnosed with pre-diabetes or type 2 diabetes, Cross offers five practical tips to keep you healthy:

  1. Load Up on Leafy Greens

Green vegetables are packed with fiber and phytochemicals. One study showed that each daily serving of leafy greens creates a nine percent decrease in risk for developing diabetes. Cross encourages adding greens to juices, smoothies and meals each day.

  1. Drink More Water

Many people walk around chronically dehydrated, which raises blood sugar levels by making your blood more concentrated. Hydration helps boost energy levels, reduces cravings for sugar and supports metabolism.

  1. Practice 80/20

The 80/20 rule means making about 80 percent of a juice from vegetables and 20 percent from fruit. You can easily add lemon or fresh herbs to help make juices tastier without too many apples.

  1. Add Healthy Fats

Try adding healthy fats to your juice with a teaspoon of plant-based oil like walnut, flax or avocado, which can help keep your blood sugar stable while you consume juice.

  1. And finally, Get Support

One suggestion is to consider signing up for a 60-Day Guided Reboot for Diabetes (at for an opportunity to work with a nutritionist. Get community support and encouragement to lose weight while adopting a long-term diet for managing diabetes with confidence.

Lecture over. Here’s a couple of tasty fresh veggie recipes to try.


No-Banana, Low-Sugar Smoothie

Prep time: 10 minutes / Servings: 1

So many smoothie recipes feature banana, but frozen zucchini and some avocado (both technically fruit) will achieve that same consistency without the added sugars. Simply chop a zucchini and freeze the pieces in a container or baggie. In addition, coconut water naturally tastes sweet but is full of minerals and nutrients and has a low glycemic index. This smoothie is full of fiber and healthy fats and great for anyone looking for a lower glycemic load.


1 ½ cups coconut water

1 cup sliced and frozen zucchini

½ avocado

½ cup frozen blueberries

1 Tbsp almond butter

1 tsp hemp seeds

a pinch of sea salt


Place all ingredients in a high-speed blender and blend on high until smooth and creamy. Enjoy!


Green Juice To Help Lower Blood Pressure

Prep time: 10 minutes / Servings: 1

High blood pressure is a common problem and a major risk for cardiovascular disease and carries a heavy load of symptoms that contribute to the risks of aneurysm, heart failure, heart attack, kidney damage and stroke, so it’s important to deal with it. This juice contains produce that can be helpful to lower blood pressure naturally. Other helpful tips include eating plenty of plant foods, losing excess body weight and exercising regularly, Even a small weight loss can have a significant positive impact on blood pressure.


1 green apple

2 cucumbers

4 celery sticks

Large bunch of parsley

1 lemon

1 knob (1 inch) of ginger


Peel lemon. Chop and prepare produce to suit your juicer. Juice & enjoy!


Apple – pear, pineapple

Cucumber – zucchini, celery, celeriac root

Celery – zucchini, cucumber

Parsley – coriander

Lemon – grapefruit, lime

Ginger – turmeric

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