The Protein-Sparing Modified Fast Method

Since my husband passed in February 2018, the world has been anything but ordinary. And without the rhythm I was accustomed to, things began to feel disconnected.

As you can imagine, my low-carb lifestyle took a hit as well. Emotions play a significant role in how our bodies function, especially if one's body is battle-weary.

I met author Maria Emmerich many years ago at a Boise book signing. I have featured many of her books on Everlovin' Low Carb. On a solid foundation of low-carb and keto, Maria consistently offers inspiration for managing the ruts we get stuck in.

PSMF, or a Protein-Sparing Modified Fast, is another tool to keep our bodies on course. I have experienced how too much healthy fat on a low-carb diet can slow progress. According to the back cover of The Protein-Sparing Modified Fast Method, PSMF provides "enough protein to sustain lean mass while keeping fat and carb intake low so that weight loss can be achieved. It's an incredibly effective way to break a stall. It also improves insulin resistance, making your body more efficient at utilizing the energy you take in."

So, here we are, three days past Thanksgiving, and I'm grabbing my survival tools. I test-drove this PSMF plan, and my weight immediately began to drop! With recipes such as Salmon Jerky, Broiled Shrimp with Cilantro Lime Sauce, Protein Sparing Bread, Baked Pork Tenderloins, and Chocolate Breakfast Pudding, boredom is not an option.

Maria's book can be purchased HERE.

Smiles,

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The Carnivore Cookbook

Remember how iconic—or should I say "eye-conic"—the appearance of 2020 promised to be? As a Christian, I thought my widowhood was positioned for an overhaul. You know, more direction and purpose, greater insights into my future. Well, my eyes were opened alright, but not in the way I expected. God made me take a good look at this topsy-turvy world, not just skimming through the pages but seeing fine print. I'm not going to dig into that here but know that I will never be the same.

I had loads of sedentary and solitary time. I went through people-person withdrawal. I survived the shut-down, furlough, starting a new job, and catching the Big "C" while wearing a mask. Recreation was nonexistent as I sadly watched my favorite hangouts close permanently.

That "new job" ended up being a disappointment. Hence, I am currently searching for another paid adventure and, this time, it isn't happening so fast.

My low-carb/keto lifestyle may have taken a long walk on a short dock, but with my youngest son's May wedding, I'm grabbing hold of a life preserver.

Originally, my success of low-carb/keto lasted for 3 years with a gradual weight loss of 41 pounds. After my husband's passing, stress-induced cortisol waged war. Regrettably, I began to falter. This time, I plan to use my palm to gauge portions, and intermittent fasting will be a powerful tool. Although I love what healthy fats lend to a meal, I will cut back so my body will concentrate on my fat reserves.

This brings me to The Carnivore Cookbook by Maria and Craig Emmerich. There is much controversy regarding meat-eating, especially from those who choose a vegan diet. I've always struggled with a non-meat viewpoint because humans are a part of the food chain. I have stated that I'll stop eating meat once the animal kingdom removes me from their menu. And, the Bible makes it clear that God condoned the use of animal protein.

Many Native American tribes in Idaho ate berries, nuts, seeds, roots, and grazing animals. Meat contains the nutrients of the vegetation the animal consumes, which transfers to our own health and being.

Maria does a fine job addressing the opposition by discussing blood sugar spikes and other myths about meat. She also identifies unhealthy chemicals in specific plants. As with all of Maria's books, reference materials are diagramed clearly.

Let's take a look at some of the scrumptious fare offered in this book!

• Fried Goat Cheese Ravioli (prosciutto replaces the pasta)
• Meat Lollipops
• Breakfast Pie
• Salmon French Eggs
• Bacon Cheeseburger Scrambled Eggs
• Beef Pemmican
• Chicken Confit
• Sous Vide Pork Chop
• Creamy Parmesan Beef Tips
• Grilled Lamb Kofta
• Easy Carnivore Hollandaise Sauce (and several other sauces)
• Breakfast Kebabs
• Carnivore Mozzarella Sticks
• Meatballs (made without breadcrumbs)

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Keto Air Fryer | Maria Emmerich

Anyone familiar with keto understands that it encompasses higher healthy fat, moderate protein, and low-carb foods. Perhaps you reacted as I did when I saw "keto" and "air fryer" partnered together. After all, air fryers use minimal fat. So, how would this be beneficial?

First, I need to be transparent. Due to significant and emotional life-changes, it was necessary to relaunch my keto lifestyle. One of my epiphanies was that I was consuming too much fat. 

One of the truths Maria Emmerich shares in Keto Air Fryer is this: 

But it's a common misconception that you need to eat a ton of fat on keto. If your body is already "high fat," your diet doesn't need to be.

I was using healthy fat to keep hunger cravings at bay. And, the stress of becoming a widow caused my cortisol levels to escalate. It was time to tweak.

Happily, Maria's recipes capitalize on healthy fat consumption without overdoing it.

Having never used an Air Fryer, I invested in the model that Maria suggested, which is the Cuisinart TOA-60 Convection Toaster Oven Air Fryer with Light. Being single, I need faster food solutions when I return from work. I don't want to devote my entire evening to cooking and cleanup.

My first recipe was Maria's "Simple Scallops." I am a seafood lover, and this recipe was insanely simple! I was eating this delicious meal within minutes. Plus, the beauty of her recipes is that the ingredients often involve items that I already have on hand.

Keto Air Fryer includes these recipes:

• Coconut Shrimp with Spicy Mayo
• Marinated Turmeric Cauliflower Steaks
• Perfect Zoodles
• Burrata-Stuffed Tomatoes
• Crispy Brussels Sprouts
• Bacon-Wrapped Asparagus
• Doro Wat Wings
• Keto Danish
• The Best Keto Quiche
• Meritage Eggs
• Easy Bacon
• Chicken Cordon Blue Meatballs
• Chicken Kiev
• Dry Rub Baby Back Ribs

STAY TUNED! I WILL BE GIVING AWAY

A "KETO AIR FRYER" COOKBOOK IN FEBRUARY!

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Keto Instant Pot | Maria Emmerich

If you have ever acted onstage, you know that the key to great comedy is timing. I also like to think that the key to thriving involves timing as well. For instance, I attended a Ketogenic consultation last Saturday, hosted by my Chiropractor, Dr. Rosie Main. She subscribes to the philosophy of Dr. Josh Axe and Dr. Ben Lerner, CEO of Maximized Living. Since my husband's passing, I have been intent on rescuing my body from the grips of grief, stress, and loneliness. You might call it a reboot!

So, today I received Maria Emmerich's newest publication: Keto Instant Pot. I am honored to review and promote her books here at Everlovin' Low-Carb. I not only have hard copies of her works but keep some them on Kindle, too. Life is too short to be sacrificing flavor, and Maria intuitively understands how to create satisfying meals with real food and innovative tools.

I bought my first Instant Pot in April of this year. Even though my cooking, since February, has been limited because I have fewer people to cook for, I have been collecting new ideas and inspiration.

Amazon writes...

The Instant Pot is one of the hottest cooking tools around these days. With its ability to pressure-cook foods in mere minutes, all in one pot, it is a huge time-saver for busy home cooks. You can even bake a cheesecake in it! A ketogenic diet that eliminates processed foods sometimes require a little more effort in the kitchen, so any time saved is a plus. In this book, international bestselling author Maria Emmerich presents more than 160 delicious low-carb, high-fat keto recipes designed to be cooked in an Instant Pot or other multi-cooker. The recipes run the gamut from appetizers and sides to soups to main dishes to sweet treats and even a few drinks, along with some handy keto basics. As a bonus, Maria also includes slow-cooking instructions (which can be done either in the Instant Pot or in a separate slow cooker) for each recipe for those days when set-it-and-forget-it convenience takes precedence over the need for speed.

Recipes include:

• Pumpkin Coffee Cake
• Easy Baked Eggs
• Buffalo Meatballs
• Crab-Stuffed Mushrooms
• Italian Chicken Chili
• Curry Beef Stew
• Philly Cheesesteak
• Pork Lettuce Cups
• Amazing Asian Pulled Pork
• Chicken and Bacon Lasagna Roll-ups
• Garlicky Tuna Casserole
• Lemon Ricotta Torte
• Chocolate Almond Fudge
• Homemade Root Beer
• …and much more!

I am definitely in a soup-mood lately, plus leftovers are a cinch to freeze. So I will be trying the following recipes first: Reuben Soup,  Pumpkin Chili, Cioppino, Seafood Chowder, Broccoli Brie Soup, African Nut Stew, Belgian Booyah,  Egg Roll Soup, Chicken Cordon Bleu Soup, and Lasagna Soup!

Check out Maria's new book HERE!

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"Easy Dairy-Free Ketogenic Recipes" by Maria Emmerich

I love cheese and heavy whipping cream. My family drinks milk—I do not. Occasionally, I substitute cottage cheese for french fries or mashed potatoes. I have never been diagnosed with dairy-related allergies, although I recall having trouble breathing after gulping down large amounts of chocolate milk as a kid. Honestly, because of my fondness for dairy products, I have been unwilling to investigate further.

So, International Bestselling Author, Maria Emmerich, writes this new book, Easy Dairy-Free Ketogenic Recipes. I began to think ... do I really want to forfeit dairy? Quickly, I realized that Maria's book was offering me choices and the freedom to explore. I recognized how dairy-free can be done intermittently—just like fasting. Best of all, I knew that I would never feel deprived.

Here's what you will find in Easy Dairy-Free Ketogenic Recipes:

• More than 200 delicious and satisfying dairy-free keto recipes, including slow cooker recipes to make life a little easier
• A 30-day meal plan to kick-start ketosis, with corresponding weekly shopping lists
• Egg-free, nightshade-free, and vegetarian meal plans and grocery lists
• Helpful information about which foods are keto approved and which foods can hold you back
• Lifestyle recommendations to help your body heal from poor eating habits and adapt to burning fat

Check out these recipes: Keto Brioche, Cabbage Pasta, Bundt Pan Chicken, Spanish Spiced Lamb Chops, Hawaiian Luau Pork, Fish in Puttanesca Sauce, Garlic Lime Broiled Shrimp, Ahi Poke, Salt-Crusted Fish, Classic Sherbet, and Dirt Cake. The recipe for Breakfast Fat Bombs appears below.

With ingenious substitutions, Maria has fashioned some mouthwatering, lip-smacking meals that will help generate ketosis while staving off feelings of deprivation.

The following recipe is usually prepared using cream cheese. Here, Maria proves how simple exchanges can be dairy-free and satisfying.

BREAKFAST FAT BOMBS

Maria Emmerich

Prep Time: 7 minutes (not including time to cook eggs or bacon)

INGREDIENTS:

• 6 hard-boiled eggs, peeled and halved
• 3 tablespoons store-bought or homemade mayonnaise (recipe in book)
• 1 teaspoon fine sea salt
• 1/2 teaspoon dried chives
• 1 cup diced bacon, cooked until crispy

INSTRUCTIONS:

1. Remove the egg yolks from the whites and place the yolks in a bowl. Dice the whites and set aside.
2. To the bowl with the egg yolks, add the mayo, salt, and chives. Combine until smooth. Add the diced egg whites and gently stir to combine.
3. Take 2 tablespoons of the egg mixture and roll it into a golfball-sized ball. Roll the ball in the cooked bacon. Repeat with the remaining egg mixture and bacon and serve.
4. Store in an airtight container in the refrigerator for up to 4 days.

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"Keto." by Maria Emmerich

I consider adhering to a ketogenic diet an easy task. Even so, my history with food has developed certain challenges. Occasionally, I hit a plateau or experience intestinal turbulence. When I do, International Bestselling Author, Maria Emmerich, has savvy and practical solutions to any stall in my progress.

Happily, after meeting Maria in person, I was afforded the honor of spotlighting her books here at Everlovin' Low-Carb. I was expectant and excited when I received my first delivery from Victory Belt Publishing. Inside were 2 hot-off-the-press recipe books! I marvel that Maria never seems to run out of inspiration.

Today, I will be featuring Keto. (The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meals).  I like to refer to it as "Keto ... Period".

This installment is even more special because Craig Emmerich, Maria's husband, co-authored the book with her. When Maria began her ketogenic journey, Craig was supportive but not on board. Eventually, he surrendered to the keto lifestyle and shed his beer belly in the process. It is wonderful to have his point-of-view intertwined.

After taking a tour through the information-packed pages, I realized that this book is not a mere band-aid, but a tool to recognize the root causes of disease and chronic conditions. It is intended to introduce us to the way our bodies function—while inspiring us to incorporate an optimized ketogenic system that suits our own particular needs and goals.

"Keto." is a compendium for the novice and those who are experienced practitioners of the keto lifestyle. I have already pinpointed some tips to take me to my next phase of weight loss. It is concisely written and extremely relatable.

HERE ARE SOME OF THE HIGHLIGHTS:

• Which tests are good markers for health and longevity
• Identifying root causes
• What a well-formulated ketogenic diet looks like
• How to figure out your optimal macronutrient ranges
• How our hormones affect our bodies
• How to modify or add to keto for healing from specific diseases and chronic illnesses
• How to avoid common mistakes
• Why nutrient density matters and how to identify the most nutrient dense foods
• Intermittent and long-term fasting, and how to do it properly
• How a ketogenic lifestyle affects athletes
• Two 7-day no-cook meal plans (one is dairy and nut free!) with grocery lists
• Additional tips for healing at the cellular level
• Myths, graphs, and permissible food lists

NOTE: "My Story: Removing the Carbage" is located on a tab—just beneath my blog banner. It will give you insight into the background of my battles with weight. I believe that our history is key to understanding our relationship with food.

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Keeping the "Comfort" in Keto

Keto Comfort Foods | Maria Emmerich

International Bestselling Author, Maria Emmerich, actually paid a visit to Boise, Idaho last Sunday! We are not always a high priority when it comes to book-signing tours. This is primarily because Los Angeles has a higher population than our entire state. Still, Maria blessed eager attendees—with her energy and inspiration—at our only Barnes & Noble.

Largely, my adult journey into the low-carb/ketogenic lifestyle has been narrated by Jimmy Moore via his remarkable podcasts on Livin' La Vida Low-Carb. Jimmy and his expert guests have given me much-needed guidance. Throughout Jimmy's 1300+ episodes, Maria Emmerich has been featured numerous times. Her testimony and sound advice led me to purchase iPhone Kindle versions of her books, one of which is The Ketogenic Cookbook, co-authored by Jimmy Moore.

Maria Emmerich and Karen June Miller
Boise Barnes & Noble

Maria is an engaging, transparent woman who exudes genuine interest in seeing others succeed. My first glance at her petite stature made me wonder how weight issues could have ever plagued her. Still, her adolescent struggles with weight became a catalyst for solidifying peace with food. She later became a wellness expert in nutrition and exercise physiology, with a mission for finding nutritive and delicious replacements for grains, starch, and sugar.

Maria Emmerich
Boise Barnes & Noble

Keto Comfort Foods keeps the "comfort" in Keto! With scrumptious recipes such as Browned Butter Mocha Latte, Garlic and Cheddar Biscuits and Gravy, Chicken Pot Pie, Taco Pizza, Smothered Pork Chops, BLT Stuffed Mushrooms... Am I making you hungry yet? Seriously, Maria kicks boredom to the curb.

Amazon shares this...

When you begin following the ketogenic diet, whether your goal is to promote weight loss, improve blood markers, or just enhance overall health and well-being, it’s easy to forget to enjoy food. Some people fall into a drab routine of consuming the same dishes over and over, which can lead to boredom and frustration—and ultimately to the desire to fall back into old, poor eating habits. With Keto Comfort Foods, Maria Emmerich reassures everyone on the keto diet that it isn’t difficult at all to recreate those favorite foods and meals in healthy ways—you just need to use a little creativity. By using clever low- or no-calorie substitutions for sugar and scrubbing all recipes clean of gluten-containing additives, Maria has created an incredible resource for comforting home-cooked meals that are safe enough for everyone in the family and delicious enough for the most discerning eaters. These recipes are sure to become new family favorites! 

In Keto Comfort Foods, Maria Emmerich has compiled her most soul-warming, happiness-invoking recipes. The book’s more than 170 tantalizing, hearty comfort food recipes include everything from cinnamon rolls to steak fries, and from chicken cordon bleu to tiramisu cheesecake. Maria has covered all the bases, giving you the recipes and tips you need to make delicious and healthy versions of your favorite dishes.

I love having a trove of cookbooks on my phone, but I am renewing my relationship with the tactile experience of holding a beautiful book. Stay tuned, I will be promoting Maria's future cookbooks right here at Everlovin' Low-Carb.

Smiles,

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