Testimony of the Day
“Hi Maria, I had to show you my before and afters. My son had his 1 yr old photo shoot in the middle of August. I went on your ketogenic plan in the middle of October. We had a new photo shoot for Christmas done three months into my new life style.
I am down 35lbs, almost 4 pant sizes and I feel amazing. Better yet your information in both your books and your blog, not to mention all the wonderful recipes in your cookbooks have given me so much confidence. I am not guilt ridden every time I eat. On top if everything else, I have introduced six women to the “healthified” way. Now they are seeing success with all the info you provide too. I know I have already thanked you once. But I just have to thank you again. You are one of the best things that has happened to me in 2013.
So thanks again and I love you new keto-adapted book. It’s the best be far.Thank you for all you do for your clients and thank you for everything you have done for me!”– Shauna
ClickHERE to start your journey to a keto-adapted diet!
POTASSIUM FACTS
One question I get all the time is “If I can’t eat potatoes or bananas on your diet, how will I get my potassium?” People suffering from high blood pressure are wrongly informed to eat potatoes and bananas. Yes, they both are high in potassium, which is essential for heart health because potassium is an important intra-cellular electrolyte; it helps reduce blood pressure and heart rates by countering effects of sodium. BUT high carb foods cause your insulin levels to increase and as your insulin increases, so does your blood pressure. Insulin 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. So eating potatoes and bananas to help blood pressure is counter-productive.
Eating high carb foods eventually causes insulin receptors grow resistant to insulin. This causes a magnesium deficiency. In a healthy body insulin stores magnesium, but a lifestyle of high carb eating causes damaged cell receptors and magnesium can’t get into the cells so it passes out of your body through urination. Not only that, but for every gram of starch you eat, it requires 42mg of magnesium to process it! 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 (as well as cause headaches and migraines). So not only are potatoes and bananas causing more issues with blood pressure, they are causing a magnesium deficiency as well (restless leg is a common sign of a magnesium deficiency).
The banana is also high in fructose. 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!
The common mis-perceptionthat those are the only 2 foods with potassium. There are many foods higher in potassium (people just LIKE to eat those foods! lol). One healthier way to get potassium is a zucchini!A zucchini has more potassium than a banana and is full of vitamin C without all the sugar and starch to go along with it.
NUTRITIONAL COMPARISON (per cup)
Potato = 116 calories, 0g fat, 3g protein, 27g carbs, 2g fiber (25 effective carbs)
Banana = 134 calories, 0g fat, 1g protein, 35g carbs, 3g fiber (32 effective carbs)
Zucchini = 20 calories, 0g fat, 1.5g protein, 4.2g carbs, 1.4g fiber (2.8 effective carbs)
I’ll stick with my zucchini and keep my blood sugar at a normal level.
Zucchinis are starting to invade my garden! I am about to play “ding dong ditch” with them on my neighbors porch.Here are some awesome ideas.
1. Zucchini “Pasta” using this handy dandy tool: Spiral Slicer
Chicken “Noodle Soup”
Seafood Alfredo
Ramen
2.Grilled Prosciutto-and Zucchini Ribbons
3. Zucchini Bread with Glaze
4. Chocolate Zucchini Muffins, zucchini cupcakes and zucchini Twinkies
5. Zucchini Brownies
6. Healthy Hummus
FAQs
Compare two cups of pasta weighing in at 480 calories, 90 grams of carbs, and two grams of fiber with two cups of zucchini zoodles at 66 calories, twelve grams of carbs, and four grams of fiber. Seems like a no-brainer, right? It is if you're using the right ingredients and the right sauce.
How do you cook zoodles so they're not soggy? ›
To avoid soggy and limp noodles, I recommend cooking for only 3-5 minutes (5 if you're cooking more than 1-2 spiralized zucchinis) and tossing frequently. You want a slightly al dente noodle.
What is healthier spaghetti squash or zucchini noodles? ›
A look into essential Vitamins & Minerals, shows that Zucchini Pasta outdoes Spaghetti Squash on every one, except for Niacin, Pantothenic Acid, Calcium and Selenium. Information found from SELF's Nutrition Data calculator.
How healthy are zucchini noodles? ›
Zucchini is low in fat, sugar, and calories, and high in vitamin C and fiber, making it a great substitute for traditional pasta noodles. Fiber helps to regulate bowels and maintain good digestive health, and vitamin C acts as an antioxidant to protect cells.
What's the difference between zucchini noodles and zoodles? ›
Zucchini noodles can be made into different shapes, much like regular pasta. The most common way to make zoodles is to run the zucchini through a spiralizer, which makes a spaghetti-sized zoodle.
Are zucchini noodles healthier than pasta? ›
Caloric Density: Regular pasta tends to be denser in calories compared to zucchini noodles. If you are looking to increase calorie intake or need sustained energy for physical activities, traditional pasta may be a better choice.
What pasta has lowest carbs? ›
"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."
Should you salt zucchini noodles before cooking? ›
Don't pre-salt your zucchini noodles.
First of all, one of the benefits of spiralizing is that it's SO quick (just spiralize, cook, and enjoy pasta in under 5 minutes!).
Why is my zucchini so slimy when I cook it? ›
This, the outlet asserts, is due to zucchini's high water content: If it cooks too slowly, it will release its moisture before it sears, becoming soggy and sodden. Over high heat, on the other hand, zucchini becomes caramelized on the outside but retains a meaty, firm texture within.
How many cups is 2 spiralized zucchini? ›
A note on serving size. We recommend spiralizing just about 1 pound of zucchini per serving (for a large, lunch or dinner-sized meal) – that equates to about two medium sized zucchinis or 2 cups, cooked.
Spaghetti squash is a low-carb pasta substitute
Spaghetti squash has lots of fiber, making it among the best veggies for people with diabetes. This large amount of fiber causes a slow release of sugars into your body after you eat, which lowers your overall blood sugar.
Can diabetics eat zucchini noodles? ›
It is possible for diabetics to enjoy their favorite feel-good foods like pasta (and fries) we simply have to get a little more creative. The foods you eat should taste great, make you happy, and keep your blood sugar stable. Zucchini “zoodles” definitely fit that bill!
How do you know if zucchini noodles have gone bad? ›
Zucchini will feel mushy, the skin will be wrinkled, brown or damaged spots may appear on the outside. If you cut into the zucchini the flesh will be stringy and seeds will be much larger than average.
Do zoodles really taste like pasta? ›
While zucchini noodles do not taste exactly like pasta noodles, if you cook them properly (meaning until they are al dente, not mushy), they are surprisingly satisfying.
What type of pasta is lowest in carbs? ›
"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."
Is zucchini a healthy carb? ›
Zucchini may help lower blood sugar levels in people with type 2 diabetes. At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.
Are zucchini carb friendly? ›
Zucchini
"Zucchini is a good source of vitamin C, potassium and folate. It's also low in calories and provides fiber, which can aid in digestion," she says. Additionally, since it's lower in carbs, it won't spike your blood sugar. Per the USDA, 1 cup of cooked zucchini has less than 5 grams of carbs.
