Click here for the full written transcript of this podcast episode.
Keto bread?
Keto waffles?
Keto fruit salad?
Yep, all those low carb options and more are totally possible on a ketogenic diet. You just need to know what to do, and my guest on today's podcast, Maria Emmerich, knows exactly how to do it.
Maria is a wellness expert in nutrition and exercise physiology. She is the author of several cookbooks and three nutritional guidebooks, including the global bestseller The Ketogenic Cookbook, Quick & Easy Ketogenic Cooking and the books we talk about on today's show…
…The 30-Day Ketogenic Cleanse…
…and Keto Restaurant Favorites…
Maria’s success stems from her passion for helping others reach and sustain optimal health through programs and education that work on a personal level. She understands the connection between food and how it makes us all feel inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat.
After struggling with her weight throughout her childhood, she decided to study health and wellness so she could help others who are discouraged by their appearance and do not feel their best. The nutrient-rich, relatively high-fat dietary approach that she developed for herself and the exotic, little-known replacements for typical high-glycemic starchy foods and sugar are what finally gave her total peace with food, something she never imagined possible.
During our discussion, you'll discover:
-Why Maria is such a big fan of using potassium and magnesium to maintain lean muscle when on a ketogenic diet…[9:35 & 11:50]
-How to make a ketogenic snow cone…[13:42]
-Why one of the common keto mistakes is consuming too many nuts and seeds…[17:05]
-What are the top sweeteners that Maria likes and why she “blends” sweeteners…[22:45]
-The one sugar alcohol that is best and OK to use…[26:50]
-Maria's amazing chicken and waffles recipe…[28:20]
-A low-glycemic index, healthy twist on a “hot pocket”…[35:40]
-How to make a “fat bomb”…[39:15]
-Maria's recipe for a ketogenic fruit salad…[41:30]
-How to make dairy-free and nut-free ketogenic bread…[44:00]
-How Maria makes healthy refried beans…[47:11]
-The shocking truth about omelette batter in restaurants…[50:55]
-Maria's definition of a comfort food, and why you get a unique psychological benefit from eating comfort food…[53:50]
-What Maria's favorite comfort food recipe is…[55:50]
-And much more!
Resources from this episode:
-The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans
Show Sponsors:
-Organifi – Go to BenGreenfieldFitness.com/Organifi and use discount code BEN for 20% off your Green Juice order. You can also use discount code REDBEN for 20% off your Red Juice order!
-HealthGains – Text the word “GAIN” to 313131 to receive a $250 voucher toward your HealthGAINS treatment.
-Four Sigmatic – Go to FourSigmatic.com/Greenfield and use code code BENGREENFIELD for 15% off.
-Thorne – Go to GreenfieldFitnessSystems.com/Thorne to check out pure, high quality supplements.
Do you have questions, thoughts or feedback for Maria or me? Leave your comments below and one of us will reply!
20 Responses
BTW I’ve made Maria’s waffle recipe (with hard boiled eggs) and it’s outstanding. She also has a “brioche” recipe made from boiled eggs and whole eggs and it’s fantastic – very moist and not eggy at all. One of the things I really like about Maria is that she experiments like a mad scientist to come up with the recipes you’re going to miss when you get down to business with carb restriction. I’m struggling with an impaired metabolism and 2 autoimmune disorders and Maria and Craig’s recommendations for macros have helped me lose weight (while hypothyroid). They are a fantastic team if you are really struggling.
Nespresso Aeroccino: https://www.nespresso.com/us/en/order/accessories…
This is the best for milk frothing (Hot or Cold), and I bet it would do wonders for your matcha tea. I use it for all kinds of drinks and milks and it’s obviously more gentle than throwing things in a vitamix (which I also love to do).
Thanks again for all of the great content. Funny enough, I grew up in Idaho and spend some time in Spokane as a young adult. Every time I hear you mention something local to Idaho or Spokane I have flashbacks of my childhood and college, lol. I’m actually headed that way this week!
Again, thank you for all great content and personal info you share. It’s much appreciated!
Great episode Ben & Maria. If someone is on the Keto diet, what is an average range for their cholesterol? How high is too hig? Are there any good studies to support this? Lastly, is there a good way to test the level of the body’s inflammation?
Keep up the excellent work!!!
Is the Rootz egg white protein powder heated at a lower temp to reduce oxidation?
Regarding powdered eggs, the far more alarming ingredient is sodium silicoaluminate:
http://www.befoodsmart.com/ingredients/sodium-sil…
Never eat powdered eggs. This stuff gives me instant brain fog! No amount of aluminum is good…
Great episode BTW!
Yes, that is bad stuff. Thanks!
Counter top brother for your tea…the struggle is real.
https://www.williams-sonoma.com/products/nespress…
Frother not brother!
:) Thank you!
Hi Ben,
I was curious about Paleo Protein and what your thoughts are. The brand, developed by Julian Bakery, claims it uses a flash frozen method that turns the egg whites into powder. Could you shed some light on this method or product and if its safe to use as an egg protein powder?
Thank you.
Not sure but I shy away from Julian’s Bakery. They did some shifty stiff with their breads claiming a lot less carbs than there was in them and they got in trouble for it.
Is Rootz egg white protein powder heated at a lower temp to prevent oxidation?
Not sure. Maybe Ben can pipe in on this. Might have to ask the manufacturer about their process and how much heat is used.
They are actually freeze-dried, which is the best way to preserve nutrients when converting the egg whites to powder form.
Ben, love all your work.
I have a specific questions re: a comment both you and Maria made concerning chia seeds. You both mentioned that chia seeds have estrogenic properties. I have not been able to find anything about this on the web, and in fact several articles state that chia have “anti-” estrogenic properties. Could you provide more detail about this?
Thanks,
Roy L
Im glad I’m not the only one who questioned and googled this extensively as well….I am also curious to the answer of the question you are asking here!
Yes, Chia seeds have phytoestrogens that act like estrogen in the body.
Phytoestrogens:
Also here is a list of foods highest in phytoestrogens (micrograms per 100 grams):
Flaxseed (163,133)
Chia seeds (61,055)
Soybeans (45,724)
Soy nuts (21,306)
Tofu (8,688)
Soy milk (7,422)
Hi Ben!
Great podcast! To your “walk-away” frother inquiry I have this awesome Breville Milk Cafe Electric Frother. It has temp settings allowing you to whip up anything cold or hot, and walk away until the “beep” sound tells you it’s done. I love it! I use it everyday, all day. Here is My fav morning coffee recipe:
French pressed organic coffee (I love Kicking Horse 454 and Laird’s coffee brands)
*Add whatever desired ounces of already brewed French pressed coffee to your machine
*add desired amount of full fat canned organic coconut milk ( (I usually make my own)
*a dash of cinnamon
* A Good quality collagen powder (I’m currently using bulletproof unflavored collagen protein) or whatever broths/powders you like it any other ingredients
***if I know I’ll be going without food for most of my day, I’ll incorporate Nutiva coconut Manna for (so yummy!!)
This machine is great for anything. So much fun to create and experiment with your own recipes. I’ve had mine for 3 years and highly recommend it. I purchased mine from Amazon.
Here is a link so you and your listeners can have a more detailed description:
https://www.williams-sonoma.com/products/breville…
I am an avid listener and love all of your podcasts. I’m learning new things about nutrition, optimal
health and well-being with each episode. Keep doing what your doing!! And thank you for all of your PROMOS!
Peace,
Rachael Albanese
Awesome tips, thanks Rachel!