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I just held another Maximize Your Metabolism presentation and I can’t believe we had such a packed house again! You all are so wonderful! One question I had was, how do you get potassium if I don’t recommend bananas or potatoes (especially if someone has high blood pressure!)?
Well, dried herbs have WAY more potassium without any of the sugar/starch. And in second place is the avocado!
My top choices for potassium are:
#1: Dried Herbs: Dried Chervil, Parsley, Basil, Dill, Tarragon, Ground Turmeric, Saffron, and Oregano!
#3: Paprika and Red Chili Powder
#4: Cocoa Powder and Chocolate Dark chocolate (ChocoPerfection dark chocolate!)
#5: Nuts: Almonds, Hazelnuts, Pine nuts, Coconuts and Walnuts.
#6: Seeds (Pumpkin, Squash, Sunflower, and Flax)
#7: Fish (Pompano, Salmon, Halibut, Tuna)
Instead of consuming a banana a day for your potassium, let’s dive into why that isn’t the best choice. Most people who are insulin resistant also have high blood pressure, and insulin resistance is directly caused by a high sugar, high grain (even “complex carbs”) diet. “Complex Carbs” are just glucose molecules hooked together in long chains, the digestive system breaks the long chains down into sugar (glucose). So high blood pressure and uncontrolled blood sugar go hand in hand.
As your insulin level increases, so does your blood pressure. Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. Magnesium in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy level. Most American’s are very deficient in Magnesium. To check for signs check out my book: Secrets to a Healthy Metabolism.
Insulin also affects your blood pressure by causing your body to retain sodium. Sodium retention causes fluid retention. Fluid retention in turn causes high blood pressure, and can lead to congestive heart failure.
To enhance your heart health, the first thing ISN’T to count sodium (WELL, I would get rid of junky table salt and use a quality mineralized salt), it is to remove all grains and sugars, mainly fructose, from your diet until blood pressure and weight is under control. Eating sugar and grains (including ANY type of bread, pasta, corn, potatoes, or rice) will cause your insulin levels, and your blood pressure.
Fructose is a sugar that can only be metabolized by the liver, which breaks down into a variety of waste products that are unhealthy for your body, one of which is uric acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in blood pressure. The average American now consumes 70 grams of fructose EVERY day!
So try these recipes for a ton of potassium that will also keep your blood sugar at a healthy level!
1/2 cup avocado
3/4 cup unsweetened almond milk (or full fat coconut milk)
1/4 cup Jay Robb vanilla protein powder
2 TBS cream cheese (coconut cream if dairy allergy), softened
1 cup crushed ice
4 TBS Swerve or equivalent sweetener
1/4 tsp strawberry or orange extract
OPTION: use a different extract to switch up flavors! We loved Mango!
Place all ingredients in a blender. Puree until smooth. Pour into 2 cute push pop molds (I get HERE) Makes 4 servings.
NUTRITIONAL COMPARISON (per 16 ounce serving)
Traditional Push Pop = 210 calories, 7g fat, 1g protein, 35g carbs, 0 fiber
“Healthified” Push Pop (coconut milk) = 128 calories, 15g fat, 7.5g protein, 4.4g carbs, 2.2g fiber
“Healthified” Push Pop (almond milk) = 85 calories, 5g fat, 6g protein, 2.4 carbs, 1.4g fiber
“HEALTHIFIED” HALLOWEEN BROWNIES
2 large ripe avocados, mashed
8 oz unsweetened baking chocolate, melted
3 TBS avocado or coconut oil
1 1/4 cup granulated Swerve (or more to desired sweetness)
1 tsp vanilla extract (or switch it up with mint extract)
4 TBS coconut flour
1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp Celtic sea salt
OPTIONAL: 2 ChocoPerfection Bars, chopped (I used Milk Chocolate, but Mint Chocolate would be awesome!)
1 large ripe avocado
1 cup powdered Swerve (or powdered erythritol and 1 tsp stevia glycerite)
1/4 tsp vanilla extract (or mint extract)
Preheat oven to 350 degrees F. Grease a 9-inch square pan. In a large bowl, whisk mashed avocado, melted chocolate and oil. Stir in Swerve until combined, add in eggs and vanilla extract, mixing well. Add in coconut flour, baking powder, cinnamon and salt, mixing until combined and smooth. Fold in chopped ChocoPerfection bars (if using), then spread batter in pan. Bake for 28-32 minutes, or until middle is set. Remove and let cool completely, then frost and top with grated chocolate if desired.
For the frosting, in a medium sized bowl, mash avocado until creamy. With the mixer on low speed, add in vanilla then slowly add in powdered Swerve, scraping down the sides if needed, until a smooth frosting forms. Frost brownies once cooled. Makes 12 servings.
NUTRITION COMPARISON (per serving)
Traditional Brownie = 398 calories, 29g fat, 2g protein, 67g carbs, 1g fiber (66 effective carbs)
“Healthified” Brownie = 210 calories, 19g fat, 5.7g protein, 11g carbs, 7.5g fiber (3.5 effective carbs)