Maria Emmerich's Blog, page 2
August 15, 2025
Chocolate Caramel Protein Blizzard
I love ice cream, milk shakes and blizzards! My blizzard is super delicious, low in calories, packed with protein and electrolytes! And so easy to make!
HOW TO MAKE CHOCOLATE CARAMEL PROTEIN BLIZZARDTo make my delicious protein blizzard, I used chocolate caramel LMNT!
Benefits of Chocolate LMNTElectrolytes meet functional Blizzard!
Core Formula (Per Stick)Sodium – 1000 mg → Restores hydration & prevents “low-electrolyte” fatigue
Potassium – 200 mg → Supports nerve signaling & muscle contraction
Magnesium – 60 mg → Crucial for energy production, muscle recovery, and relaxation
Zero sugar → Keto, fasting, and low-carb friendly
Cocoa powder → Provides polyphenols and a warm, rich taste
Why Chocolate LMNT is Different1. Hydration with ComfortCan be made hot for a cozy, electrolyte-rich drink—perfect in cold climates or post-sauna
Cocoa offers polyphenols that may support circulation and nitric oxide production
2. Supports Performance & RecoverySame electrolyte balance as Lemon LMNT for:
Maintaining muscle function
Preventing cramps
Replenishing minerals lost in sweat
Especially good after intense training or heat exposure
3. Great for Intermittent FastingZero carbs means it won’t break a fast
Warm beverage can blunt appetite during extended fasting windows
Sodium helps stabilize energy during low-insulin states
4. Mood & Brain SupportCocoa contains theobromine and small amounts of caffeine for a gentle mental lift
Magnesium supports calm, focus, and better sleep
5. Versatile Ways to UseHot chocolate style – Mix with hot water, or hot unsweetened coconut milk
Post-workout recovery shake – Blend with protein powder for a “chocolate milk” effect
Pre-workout boost – Combine with coffee for a “mocha electrolyte” drink
Pro Tips for Chocolate LMNTGoalHow to PrepareCold day recoveryMix with hot water + splash of cream or coconut milkPost-training refuelBlend with whey or beef protein + ice for chocolate electrolyte shakeFasting aidSip hot in the morning or afternoon to suppress hungerEnergy boostAdd to coffee for an electrolyte mocha
NotesCocoa adds a slightly different mineral balance taste—less bright than citrus flavors
Still 1000 mg sodium, so spread intake throughout the day if you’re sensitive
Can stain cups if left sitting—rinse after drinking
ConclusionChocolate LMNT delivers all the performance, hydration, and electrolyte support of standard LMNT—but in a form that can double as comfort food. It’s perfect for cold weather training, fasting, sauna recovery, or just satisfying a chocolate craving without sugar.
Think of it as Blizzard that actually fuels your cells.
It is unbelievable how perfect using LMNT works for a protein packed dessert!
It’s great having LMNT as a healthy option for people. I have been consulting clients for over 20 years now and in the past, I would get a lot of parents asking me what their kids can drink if I do not recommend Gatorade. Now I recommend LMNT! It is like Gatorade without the sugar or food dye and it works perfect to pack when traveling.
CLICK HERE TO GET A FREE SAMPLE OF LMNT WITH YOUR ORDER!
PrintChocolate Caramel Protein BlizzardCourse Dairy Free, Dessert, Egg Free, Nut FreeCuisine AmericanKeyword LMNTPrep Time 4 minutes minutesServings 1 servingsCalories 150Equipment1 High Speed BlenderIngredients1 cup unsweetened macadamia nut milk (or unsweetened coconut milk)1 scoop Chocolate Equip Protein Powder1 packet Chocolate Caramel LMNT1 teaspoon stevia glycerite1/2 cup crushed iceOPTIONAL TOPPINGS:whipped creamThe Good Chocolate shavedInstructionsPlace all the ingredients except the ice into the blender and puree until smooth. Add the ice and pulse until the ice is small and the mixture has thickened. Taste and adjust sweetness to your liking. Top with whipped cream and The Good Chocolate bar shavings if desired. Best served fresh.VideoNutritionCalories: 150 | Fat: 5g | Protein: 22g | Carbohydrates: 3g | Fiber: 1g | P:E Ratio: 3.1TESTIMONY OF THE DAYCan food reverse dementia ?
It did for Melissa & it only months!
Melissa was a patient at Hal Cranmer’s facility that exclusively makes my recipes for their residents. This past weekend I was able to meet her and cook for her I feel #blessed to be a part of her healing!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
The post Chocolate Caramel Protein Blizzard appeared first on Maria Mind Body Health.
August 12, 2025
Flourless Pumpkin Spice Cookie Dough
I LOVE cookie dough and it is pumpkin spice season! What’s not to love about pumpkin spice cookie dough!? I left chocolate out of the flourless cookie dough for me but Kai wanted chocolate chunks in his! Feel free to make it your way!
HOW TO MAKE FLOURLESS PUMPKIN SPICE COOKIE DOUGHTo make my flourless pumpkin spice cookie dough, I used Further Food Pumpkin Spice collagen!
Further Food Pumpkin Spice Collagen Collagen Support • Gut Health • Inflammation Reduction • Seasonal ImmunityCore Benefits of Collagen PeptidesAt its heart, this formula provides bovine collagen peptides—rich in types I and III collagen—which support:
1. Skin, Hair & NailsIncreases skin elasticity and hydration
Reduces fine lines and wrinkles
Supports stronger nails and thicker hair
Study: Collagen supplementation improved skin elasticity and dermal collagen density in women aged 35–55 after 8 weeks (Proksch et al., 2014)
Supports cartilage repair and joint lubrication
May reduce joint pain and stiffness
Promotes bone matrix density via glycine and proline Study: Collagen hydrolysate improved joint pain in athletes and aging adults (Clark et al., 2008)
Glycine supports gut lining integrity (helpful for leaky gut)
May improve glucose regulation and support liver detox pathways
Proline and glutamine help regenerate intestinal tissue
Functional Benefits of Pumpkin Spice IngredientsThis formula goes beyond collagen—each spice and add-in delivers unique health-enhancing properties:
1. Pumpkin PowderRich in beta-carotene (precursor to vitamin A for skin and immunity)
Provides fiber and potassium for satiety and heart health
Supports antioxidant defenses and eye health
2. CinnamonHelps regulate blood sugar and insulin sensitivity
High in polyphenols and antioxidants
Supports circulation and metabolism Cinnamon extract has shown insulin-mimetic effects in metabolic syndrome models
Powerful anti-inflammatory and digestive aid
Supports gut motility and nausea relief
May boost immune response and reduce oxidative stress
4. Clove & NutmegClove is rich in eugenol, a natural antimicrobial and antioxidant
Nutmeg may support mood, brain function, and digestion in small doses
Additional HighlightsNo added sugar → keto and paleo-friendly
Naturally flavored with real spices—no artificial junk
Mixes well in coffee, smoothies, yogurt, or baking
Practical UsesUseHow
Morning coffee1 scoop blended into black coffee or keto latte
Smoothie boosterBlend with nut milk, protein, MCT oil, and ice
BakingAdd to pumpkin muffins or protein pancakes
EveningMix with warm almond milk for a soothing anti-inflammatory nightcapFurther Food Pumpkin Spice Collagen is more than festive—it’s functional.
It combines science-backed collagen peptides with warming adaptogenic spices that support your gut, joints, immunity, and skin—perfect for fall and beyond.
Further Food is so generous they are offering BOGO 50% off their Pumpkin Spice Collagen from August 12-17th! Click HERE and use code PUMPKIN to save!
PrintFlourless Pumpkin Spice Cookie DoughCourse Dessert, Egg Free, Nut FreeCuisine AmericanPrep Time 5 minutes minutesServings 24 servingsCalories 74.8Equipment1 Hand MixerIngredients1/2 cup salted butter at room temperature8 ounces cream cheese at room temperature2 scoops Further Food Pumpkin Spice Collagen Powder1/4 cup powdered alluloseOPTIONAL:1 bar The Good Chocolate chopped into small pieces1 teaspoon stevia glyceriteInstructionsPlace the butter, Further Food Collagen powders and sweeteners into a large bowl. Use a hand mixer to combine well. Taste and adjust sweetness to your liking. Add in chopped chocolate if using and stir well to combine.Use a mini ice cream scoop to make 1 inch balls. Place on a baking sheet in the fridge for one hour to set. Or just eat it right out of the bowl! YUMVideoNotesNutritional Information WITH The Good Chocolate Bar:84.3 calories, 7.7g fat, 2.5g protein, 1.3g carbs, .6g fiberNutritionCalories: 74.8 | Fat: 6.8g | Protein: 2.3g | Carbohydrates: 0.7g | Fiber: 0.1g | P:E Ratio: 0.3TESTIMONY OF THE DAY
“Prioritizing Protein is the way to go! The before pic was taken 12months ago when I was 20kg heavier & stuck in a stall.
Before discovering Maria I had not only put on weight but had stalled for 12months after following the wrong advice of eating high fat. Changing my macros & adding 2 x PSMF days enabled me to break the stall & lose the last 20kg within 6 months.
However, reaching maintenance is just one amazing benefit of how powerful prioritising protein is. 2yrs ago I started running 5k at a local weekly Parkrun. During my stall I had no energy & was going backward in my running times. Prioritising Protein has increased my energy levels exponentially & I’ve hit a new PB 3 times in 3 weeks! I’m now 102 seconds faster & this morning I reached my running goal of sub 26mins. My recovery after my runs has also been amazing and I can now run another 2k afterwards to catch up to my 92yr old mother who walks the 5k.
I’m now also 3 months post menopausal & can’t believe that I was not only able to lose the excess weight but also all my belly fat, and reach new running goals just by changing my macros to prioritize protein.
If you haven’t discovered Maria’s free Macro calculator or information on PSMF (protein sparing modified fast) then I encourage you to give it a go because it can change different areas of life!” – Nerida
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
The post Flourless Pumpkin Spice Cookie Dough appeared first on Maria Mind Body Health.
August 7, 2025
Why I Love Portable Red Light Therapy
As many of you may know, I’m a busy worker bee who struggles to sit still for long. Portable red light therapy devices offer several benefits, making them an appealing option for individuals seeking therapeutic effects at home or on the go. Here are some key advantages:
Convenience: Being portable means you can use them anywhere—at home, in the office, or while traveling—making it easier to incorporate therapy into your daily routine.Ease of Use: Most portable devices are user-friendly and require minimal setup, allowing for quick and straightforward application.Cost-Effective: Investing in a portable device can be more economical than regular visits to a professional clinic for red light therapy sessions.Versatility: These devices can often be used for various conditions, including skin issues (like acne or wrinkles), pain relief, muscle recovery, and inflammation reduction.Privacy: Using a portable device at home allows for a more private experience, which can be a significant factor for those who may feel uncomfortable in a clinical setting.Targeted Treatment: Many portable devices are designed to target specific areas of the body, providing focused treatment where it’s needed most.Safe and Non-Invasive: Red light therapy is generally considered safe, with minimal side effects compared to some medical treatments.Boosts Recovery: Athletes and active individuals often use these devices to enhance recovery times from workouts or injuries.Improves Skin Health: Portable devices can help improve skin tone, texture, and overall appearance, making them popular among those seeking cosmetic benefits.Flexibility in Treatment Duration: Users can adjust the duration and frequency of their treatments based on personal preferences and needs.Overall, portable red light therapy devices combine the benefits of convenience, cost savings, and versatility, making them a valuable tool for health and wellness. With just a few minutes of use per day, you can achieve targeted and professional, quality results in the comfort of your own home, or even while you work!
Bon Charge Mini Red Light Therapy Device
Experience the incredible benefits of red light therapy with the Mini Red Light Therapy Device. Designed to fit seamlessly into your daily routine. This compact and portable handheld red light device brings the rejuvenating power of red light to your fingertips, allowing you to enhance your well-being and promote natural well-being with ease.
This powerful red light therapy device can either be held in your hand, stood on a flat surface, or placed on a stand! Making it an incredibly versatile device.
The Mini Red Light Therapy Device delivers >100 mw/cm2 of high- powered irradiance and emits 660nm red light and 850nm near infrared- light separately or in combination. It emits zero harmful EMF radiation, and the LEDs are flicker free.
If you are looking for a cost effective and hassle free red light therapy device, then this product is for you. Equipped with a travel case the Mini Red Light Therapy Device can be transported with ease. I take this thing with me everywhere!
Where to Get Your Mini Red Light Therapy Device
We love Bon Charge! They are always striving to create new, quality technology that elevates our health and wellness. I am loving my Mini Red Light Therapy Device! My skin feels and looks so smooth and radiant!
Use code MARIA to save 20%BON CHARGE products are all HSA/FSA eligible, giving you tax free savings of up to 40%
CLICK HERE to get a your Bon Charge Mini Red Light Therapy Device! Hurry! They sell out often!The post Why I Love Portable Red Light Therapy appeared first on Maria Mind Body Health.
August 4, 2025
Collagen Lemon Sorbet
HOW TO MAKE COLLAGEN LEMON SORBETTo make my collagen lemon sorbet, I used Further Food’s new Lemon Collagen! It is so light and refreshing! I love this sorbet on a hot summer day!
I love adding collagen to my recipe to get all the benefits of collagen!
Collagen Supplementation: Evidence-Based Applications for Health and PerformanceIf there’s one supplement I think almost everyone could benefit from—but few people are actually using consistently—it’s collagen.
You’ve probably heard it pitched as a “beauty protein,” and sure, collagen does amazing things for your skin. But it’s so much more than that. Think of it as structural support for your entire body—joints, bones, gut, skin, ligaments, even your sleep quality. It’s the glue that literally holds us together.
What most people don’t realize is that our natural collagen production drops off rapidly with age—starting in our mid-twenties, and accelerating in our forties and beyond. Add in stress, processed foods, and chronic inflammation, and it’s a perfect storm for poor skin, joint pain, leaky gut, and bone loss. The good news? Collagen supplementation has been shown to help with all of it.
Let’s start with skin. One of my favorite studies gave women just 2.5 grams of collagen peptides per day and tracked the effects. After just 8 weeks, they had significantly fewer wrinkles and more hydrated skin[^1]. Another meta-analysis from 2019 pooled results from several trials and found consistent improvements in elasticity and firmness[^2]. No expensive creams required—just internal support from the inside out.
Joints and bones? Collagen shines here too. A study on athletes taking 10 grams of collagen daily found they had significantly less joint pain during movement compared to placebo[^3]. And postmenopausal women supplementing with collagen had higher bone mineral density after 12 months—especially when paired with vitamin D and calcium[^4]. It’s one of the easiest ways to support your skeleton without adding extra burden to the liver or kidneys like some calcium-heavy protocols.
But collagen isn’t just about bones and beauty. If you deal with gut issues—bloating, food sensitivities, IBS, or leaky gut—collagen (specifically the glycine it provides) helps reinforce the gut lining. One study using Caco-2 cells (a model for intestinal lining) showed that glycine reduced inflammation and improved barrier function even in the presence of stressors like lipopolysaccharides[^5]. Translation? A more resilient gut lining and less inflammation overall.
There’s even evidence that collagen can improve sleep quality. Glycine, again, plays a role here. Taken before bed, it helps lower core body temperature, calms the nervous system, and promotes deeper, more restful sleep[^6]. It’s one of the reasons I like using collagen in an evening tea or warm beverage—it’s a gentle wind-down tool that nourishes while it relaxes.
The key here is consistency. You don’t need massive doses—anywhere from 10 to 20 grams a day is plenty. And while bone broth is a beautiful, nourishing source (and one I love recommending), collagen peptides are incredibly convenient and bioavailable. Just stir them into coffee, shakes, or soup and you’re good to go.
One thing to keep in mind: collagen is not a complete protein. It’s rich in glycine, proline, and hydroxyproline—but low in tryptophan and certain essential amino acids. So always pair it with a complete protein source like eggs, beef, or whey to round things out.
At the end of the day, collagen is one of those foundational pieces that supports how we feel and function—quietly, subtly, and powerfully. It’s not flashy. It doesn’t act overnight. But when used consistently, it helps you build from the inside out—firmer skin, stronger joints, better digestion, deeper sleep. And those are things we all deserve, at any age.
Further Food is so generous, when you use code MariaMindBody, you SAVE BIG! Click HERE to stock up on Further Food!
PrintCollagen Lemon SorbetCourse Dairy Free, Dessert, Egg Free, Nut FreeCuisine AmericanPrep Time 5 minutes minutesServings 5 servingsCalories 42.2Equipment1 Ice Cream MakerIngredients1 cup lemon juice1 1/2 cups cold water1 cup powdered allulose2 scoops Further Food Lemon Collagen1 tablespoon lemon zest1/4 teaspoon Redmond Real salt (keeps sorbet soft)InstructionsIn a large bowl, whisk together all the ingredients. Taste and adjust sweetness to your liking. Place the mixture into the ice cream maker. Churn 15 minutes. It should look slushy.Either serve the frozen lemonade in glasses now, or transfer to a container and freeze for an hour. If it is still slushy, simply let it chill in the freezer for an additional half hour, then stir again. Repeat until it has a sorbet texture. Serve with an ice cream scoop.NutritionCalories: 42.2 | Fat: 0.1g | Protein: 7.4g | Carbohydrates: 3.3g | Fiber: 0.4g | P:E Ratio: 2.5TESTIMONY OF THE DAYDoesn’t Lori look AMAZING? I’m so proud of her progress in only months 
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
“Hi Maria, here’s my before and after, so far 45 pounds gone!
With your guidance and personal Health Assessment I lost weight, quit coffee and alcohol, I am off pain medication, and am no longer constipated!
I can lay on my stomach without hurting!
It’s money well spent and I thank you and your coaches who truly are an inspiration!” -Lori
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August 1, 2025
Protein Peanut Butter Cup Ice Cream Bars
If you love peanut butter cups, you must try my easy ice cream bars packed with protein!
HOW TO MAKE PROTEIN PEANUT BUTTER CUP ICE CREAM BARSTo make my protein ice cream bars, I used Equip Prime Protein powder which is made from beef!
I love that a delicious dessert can aid in so many benefits!
Unlocking the Benefits of Beef Protein PowderIn the realm of protein supplementation, beef protein powder has emerged as a noteworthy alternative to traditional sources like whey and plant-based proteins. Derived from hydrolyzed beef, this supplement offers a unique amino acid profile and a host of potential health benefits. Let’s delve into the science-backed advantages of incorporating beef protein powder into your nutrition regimen.
Benefits of Beef Protein Powder1. Supports Muscle Growth and RecoveryBeef protein powder is rich in essential amino acids, including leucine, which plays a pivotal role in muscle protein synthesis. Studies have demonstrated that beef protein supplementation can lead to significant increases in lean body mass and strength gains, comparable to those achieved with whey protein.
2. Aids in Weight ManagementHigh-protein diets are known to promote satiety, reducing overall calorie intake. Beef protein powder, being low in fat and carbohydrates, can be an effective tool for those aiming to manage their weight. Its thermogenic effect also contributes to increased energy expenditure.
3. Enhances Joint and Bone HealthUnlike some other protein sources, beef protein powder contains collagen and gelatin, which are beneficial for joint and bone health. These components support the integrity of connective tissues, potentially reducing the risk of injuries and joint-related issues.
4. Suitable for Individuals with Dietary RestrictionsFor those with lactose intolerance or dairy allergies, beef protein powder offers a hypoallergenic alternative. It is free from common allergens like dairy, soy, and gluten, making it a versatile option for various dietary needs.
5. Rich in MicronutrientsBeef protein powder is not only a source of high-quality protein but also provides essential micronutrients such as iron, zinc, and B vitamins. These nutrients play crucial roles in energy metabolism, immune function, and overall well-being.
Incorporating beef protein powder into your diet can be a game-changer, especially if you’re seeking a nutrient-dense, allergen-friendly protein source. Whether you’re an athlete aiming to enhance performance or someone looking to improve overall health, beef protein powder offers a convenient and effective solution.
My AdvicePost-Workout Nutrition: Consume a beef protein shake within 30 minutes after exercise to support muscle recovery.Meal Replacement: Use beef protein powder in smoothies or recipes to increase protein intake during meals.Dietary Supplementation: For individuals with increased protein needs, such as older adults or those recovering from illness, beef protein powder can help meet nutritional requirements.Beef protein powder stands out as a versatile and nutrient-rich supplement, offering benefits that extend beyond muscle building. Its unique composition supports various aspects of health, making it a valuable addition to diverse dietary plans. As with any supplement, it’s essential to choose high-quality products and consult with healthcare professionals to ensure it aligns with your individual health goals.
Equip is so generous, they are offering 15% off when you use code MARIA! Click HERE to stock up on Equip Prime Protein!
PrintProtein Peanut Butter Cup Ice Cream BarsCourse Dairy Free, Dessert, Egg FreeCuisine AmericanKeyword ice creamPrep Time 7 minutes minutesServings 8 servingsCalories 162.8Ingredients1 cup heavy cream (or coconut cream if dairy free)2 scoops Peanut Butter Equip Protein Powder1/4 cup powdered allulose1 teaspoon vanilla extract1/8 teaspoon Redmond Real saltCHOCOLATE DRIZZLE:1/4 cup heavy cream (or coconut cream if dairy free)1 scoop Chocolate Equip Protein Powder2 tablespoons powdered alluloseInstructionsLine a 12-well muffin pan with muffin liners or use a silicone bar pan. Place 1/4 cup of the heavy cream into a medium bowl. Add the Equip protein powder and use a fork to create a paste. Slowly add in the rest of the cream while mixing in-between every few tablespoons added. Add the sweetener, and vanilla and mix until smooth. Taste and adjust sweetness to your liking. Spoon the mixture into the muffin liners, or silicone molds, filling each about half full. Place the pan in the freezer for 2 hours, or until the cups are set.Make the chocolate drizzle: Place the cream, chocolate Equip and sweetener into a medium bowl. Use a fork to create a paste. Taste and adjust the sweetness to your liking. If the mixture cools, heat in the microwave for 10-15 seconds for the mixture to loosen. Drizzle the chocolate over the peanut butter layer. Place back into the freezer for 3 hours or until completely set. Before serving the bars, allow them to defrost on the counter for 3 minutes before removing the liners; otherwise, the liners will stick to the ice cream. Store the cups in an airtight container in the freezer for up to 1 month.VideoNutritionCalories: 162.8 | Fat: 14g | Protein: 8.6g | Carbohydrates: 1.6g | Fiber: 0.3g | P:E Ratio: 0.6TESTIMONY OF THE DAYHas food helped your anxiety or depression? Check out Lynda’s inspirational testimony!
“In September my father passed away from Covid unexpectedly. He was a diabetic, through my depression of losing him I wanted to get healthy. My weight had skyrocketed to 290. I was embarrassed had no energy and seeing all the information about Covid and being heavy and underlying health issues I wanted to make a change.
First thing I purchased was Maria Emmerich’s book The 30 Day Ketogenic Cleanse. I read it made notes and set up an appointment with my doctor. I needed to know what was going on inside. I came back with pre-diabetes high cholesterol and I was embarrassed I brought the book to my appointment he said do it I’m a firm believer in clean eating. He set me up an appointment for three months from then, also with 3 prescriptions I was defeated but determined.
I didn’t plan an unhealthy meal that night I went to the store to start on my journey. Within 2 weeks I felt better I was embarrassed to look at the scale so I didn’t. I had no problems coming off sugar or carbs. I found that replacing items with healthy items gave me a ton of energy. I even ripped up my kitchen floor and redid it myself.
I came back at 3 months took blood test and the three days later I went to the doctor. He walked in the room and said WOW!! What in the World you just reversed everything but I still want to monitor you. I came in at 290 three months prior and got on the scale at 210. 80 lbs down in ONLY 3 months I actually amazed myself and I was off every single prescription.
My determination was higher than ever it said ok get under 200 you can do it. I stopped snacking and stuck to 2-3 meals a day.
As I was excited on this journey I was fascinated with MariaMindBodyHealth.com website then I heard someone only talking about intermittent fasting. When I incorporated that with a regular home improvement projects, and walking before I knew it I literally had to clean out my size 22 and was sliding into a size 8, a week later a size 6 until I got into a size 4. I actually started to lose energy and adjust everything in my macros and went back to a size 6 where I have stayed since 2020.
I’m now a healthy 130lbs. The doctor when he weighed me at my 160lb loss he literally bowed down and said you are an inspiration a success story I am going to tell everyone about if I can? I said go for it.
For the first time in my life I’m comfortable in my own skin. I tell everyone to use this program and they ask. How did you do it? My advice to them is this ‘listen to your body, it’ll tell you what works for you and what doesn’t. Everyone has things that work for them.’ I never thought I could ever be under a size 22 or wear a large or medium jacket sliding into clothes I envied other women wearing is a thing of the past. I still get lots of phone calls and messages please tell me what to do but I’m a firm believer you have to reach down deep and listen to your inner voice and follow Maria Emmerich.
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!I am also completely off anti anxiety meds and have not had a panic attack in 2 years. I truly believe how you eat can heal you from the inside out. It also can age you backwards. So my utmost thanks, love and gratitude to Maria and Craig Emmerich for being my silent coaches into a better me.I hated taking pictures of myself. Now I don’t mind.Thank you for just being you and helping normal folks like us go to the next level.” Lynda
The post Protein Peanut Butter Cup Ice Cream Bars appeared first on Maria Mind Body Health.
July 29, 2025
Maria’s Favorite Ranch Dressing
My FAVORITE Ranch Dressing is made with simple, real ingredients, plus it takes less than 3 minutes to whip up!
No seed oils No sugar No artificial junk 100% flavor
Perfect for salads, veggies, wings—or straight from the spoon (I’m not judging 
).
To make my favorite ranch dressing I use LIQUID COCONUT OIL! I love this coconut oil because it is liquid at room temperature, doesn’t smell or taste like coconut, and works GREAT in my mayo and ranch dressing recipes! I’m enjoying experimenting with this new life changing ingredient!
Facts About Organic Liquid Coconut Oil:Stays Liquid at Room Temperature
Unlike regular coconut oil, the liquid version (often fractionated) remains fluid—making it super convenient for dressings, cooking, and skincare.
High in Healthy MCTs
Rich in medium-chain triglycerides (MCTs) like caprylic and capric acid, which are quickly used by the body for energy instead of being stored as fat.
Neutral Flavor & Odorless
Doesn’t overpower your recipes—perfect for making mayo, ranch dressing, sautéing, or baking.
Great Alternative to Seed Oils
Free from inflammatory seed oils. It’s a heart-healthy choice for those avoiding canola, soybean, or sunflower oils.
Long Shelf Life
Organic liquid coconut oil is naturally stable—no need for preservatives or refrigeration.
Ideal for Keto Lifestyles
Its MCT content and lack of carbs make it a top pick for ketogenic diets.
Versatile Beyond the Kitchen
Doubles as a natural moisturizer, makeup remover, or massage oil—completely chemical-free.
Organic & Clean
When labeled organic, it’s made without pesticides, GMOs, or additives—just pure coconut oil, nothing else.
Watch me make my favorite Ranch Dressing in one of my Weight Gain Videos!
https://youtu.be/Nir0ZIzxHO0?si=XqBgP...
PrintMaria's Favorite Ranch DressingCourse Nut Free, Sauces and Condiments, VegetarianCuisine AmericanPrep Time 3 minutes minutesServings 14Calories 176.4EquipmentImmersion Blender or High Powered BlenderIngredientsHOMEMADE MAYO:1 large egg room temperature1 tablespoon Primal Kitchen Dijon mustard1 tablespoon dill pickle juice (or other vinegar like apple cider vinegar)1/4 teaspoon Redmond Real salt (or fish sauce)1 cup liquid coconut oil Click HERERANCH DRESSING:1 cup Sour Cream1/4 cup Kettle and Fire beef broth (or chicken broth)1 1/2 tablespoons Flavor God ranch seasoning Click HEREInstructionsPlace the egg in a wide mouth quart size mason jar. Make sure the egg and all the ingredients are room temperature otherwise the mayo most likely won't turn out.Add the Dijon, pickle juice and salt into the jar with the egg. Place the oil into a measuring cup.Using a stick blender combine the egg mixture and slowly add the oil while moving the stick blender up and down. The mixture will emulsify and become mayo!To make the ranch, add the sour cream, broth and seasoning into the mason jar with the mayo. Use an immersion blender to pulse until smooth. Taste and adjust seasoning to your liking. Store extras in an airtight container in the fridge for up to 8 days. NutritionCalories: 176.4 | Fat: 19.4g | Protein: 1.3g | Carbohydrates: 0.8g | Fiber: 0.02g | P:E Ratio: 0.1TESTIMONY OF THE DAYMy testimony is about gaining muscle back. This photo is from 10 years ago when I was featured in Muscle and Fitness Magazine. Since then I have lost a lot of muscle due to many reasons but I am BACK! And I am back with a vengeance! You can’t stop me now and my goal is to get back to where I was in this photo!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
The post Maria’s Favorite Ranch Dressing appeared first on Maria Mind Body Health.
July 28, 2025
Flourless Cookie Dough
HOW TO MAKE FLOURLESS COOKIE DOUGHTo make my delicious flourless cookie dough, I used Perfect Keto MCT powder! It works perfectly instead of using flour or almond flour!
Introduction: What Is MCT Powder—and Why Perfect Keto?MCTs (Medium-Chain Triglycerides) are a special class of fats that bypass normal digestion and go straight to the liver, where they are rapidly converted into ketones—a clean-burning fuel source for the brain and body.
Perfect Keto MCT Powder takes this powerful fat and turns it into a convenient, portable, gut-friendly powder, ideal for low-carb and ketogenic lifestyles.
It’s brain fuel, appetite control, and energy support—all in one creamy scoop.
Key Benefits of Perfect Keto MCT Powder1. Instant Ketone Production = Clean EnergyMCTs (especially C8 caprylic acid) rapidly convert into ketones
Boosts mental clarity, alertness, and stamina—without caffeine or sugar
No insulin spike = ideal for fasting or ketogenic states
Great for:
Morning focus
Pre-workout energy
Midday crash rescue
2. Supports Fat Burning and Metabolic FlexibilityMCTs enhance lipolysis (fat breakdown)
Encourage your body to use stored fat for fuel
May slightly increase caloric burn via thermogenesis
Tip: Add to black coffee to enhance fasting and fat loss effects without breaking ketosis.
MCTs stimulate ketone production, which suppresses the hunger hormone ghrelin
Helps regulate blood sugar and keep cravings at bay—especially useful during the menopausal transition or metabolic resets
Use between meals or in place of snacks for longer satiety and better compliance.
Unlike MCT oil, which can cause GI upset, Perfect Keto’s powdered form:
Blends easily
Is gentler on the stomach
Includes acacia fiber, a prebiotic that supports gut health
Especially helpful for those with sensitive digestion, SIBO history, or transitioning into ketosis.
The brain loves ketones—they’re more efficient than glucose and produce less oxidative stress
May enhance focus, mood, and cognitive performance
Excellent for mental fatigue, ADHD symptoms, or brain fog during hormone shifts.
Powder dissolves in coffee, shakes, or hot teas
Comes in multiple flavors (vanilla, chocolate, unflavored)
Travel-friendly, with no mess
A smooth alternative to butter or oil in your morning cup.
Personal Touch: Why I Recommend Perfect Keto MCT PowderIn my work with:
Women navigating hormonal shifts
Clients managing blood sugar or insulin resistance
Athletes and biohackers needing clean energy
…this product is a go-to metabolic enhancer. It helps bridge the gap between meals, energy dips, and cognitive slumps—without spiking insulin or derailing fat adaptation.
Bonus: It tastes great and makes keto more enjoyable.
Pro Tips for Use1 scoop = ~70–100 calories, depending on flavor
Start with half a scoop if new to MCTs
Use in coffee, smoothies, or with collagen protein for a powerful morning combo
Ideal during intermittent fasting, before workouts, or as a mid-afternoon mental boost
ConclusionPerfect Keto MCT Powder is more than just a supplement—it’s a metabolic tool. Whether you’re fasting, focusing, or simply fueling smart, it supports:
Clean energy
Fat loss
Appetite control
Gut and brain health
Perfect Keto is SO generous they are offering a special discount! Buy 3 Perfect Keto products and get 30% OFF!
PrintFlourless Cookie DoughCourse Dessert, Egg Free, Nut Free, VegetarianCuisine AmericanPrep Time 5 minutes minutesServings 10 servingsCalories 212.3EquipmentHand MixerIngredients1/2 cup salted butter softened 8 ounces cream cheese at room temperature2 scoops Perfect Keto Cinnamon Toast MCT powder (or chocolate MCT powder)2 scoops Perfect Keto Vanilla MCT powder (or more chocolate MCT powder)1/4 cup powdered allulose1 bar The Good Chocolate chopped OPTIONAL:1 teaspoon stevia glyceriteInstructionsPlace the butter, MCT powders and sweeteners into a large bowl. Use a hand mixer to combine well. Taste and adjust sweetness to your liking. Add in chopped chocolate and stir well to combine.Use a mini ice cream scoop to make 1 inch balls. Place on a baking sheet in the fridge for one hour to set. Or just eat it right out of the bowl! YUMNutritionCalories: 212.3 | Fat: 21.3g | Protein: 2.3g | Carbohydrates: 2.9g | Fiber: 1.3g | P:E Ratio: 0.1TESTIMONY OF THE DAY
My testimony is about gaining muscle back. This photo is from 10 years ago when I was featured in Muscle and Fitness Magazine. Since then I have lost a lot of muscle due to many reasons but I am BACK! And I am back with a vengeance! You can’t stop me now and my goal is to get back to where I was in this photo!
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
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July 24, 2025
Bon Charge Red Light Therapy Blanket
This Red Light Therapy Blanket offers full body red light therapy, providing you with lab grade red light therapy at home, 360 coverage and a best in class wellness experience. *This is not an Infrared Sauna Blanket. This is a Red Light Therapy Device. For Infrared Sauna Blankets click here.
The Bon Charge Red Light Blanket is equipped with advanced high-powered red light LEDs that penetrate deep into your body, promoting restorative processes and total relaxation. It uses 660nm red light and 850nm near-infrared light which are the most studied and therapeutic frequencies of red and near infrared light. Made from high-quality, durable materials that are soft to the touch, the blanket ensures maximum comfort during use.
Customize your red light session with adjustable light intensity and timer settings tailored to meet your individual needs. The blanket is lightweight and easy to transport, making it perfect for use at home, in the office, or on the go. This device also comes with pulsed mode, allowing for deep penetration of red and near infrared light for more superior results. It can also unzip and detach into two red light therapy mats so two people can use them together. Important note: By doing this, the session will only target one side of the body, not 100% of the body.
Red Light Therapy Blankets combine cutting-edge technology with user-friendly design to offer a superior wellness solution. Whether you’re looking to relax your muscles, enhance your recovery, improve skin appearance or simply wanting to improve your overall well-being, our Red Light Therapy Blanket provides a convenient and effective way to achieve your wellness goals.
If you are looking for a Red Light Therapy Mat, Red Light Therapy Pod or Red Light Therapy Blanket then this is the best Red Light Therapy Device for you!
WHERE TO GET YOUR RED LIGHT THERAPY BLANKETWe love Bon Charge! They are always striving to create new, quality technology that elevates our health and wellness. I love my Red Light Face Therapy Blanket and I use it almost every day. I feel like my skin’s overall appearance has definitely improved!
BON CHARGE products are all HSA/FSA eligible, giving you tax free savings of up to 40%
CLICK HERE to get a your Bon Charge Red Light Therapy Blanket! Hurry! They sell out often!The post Bon Charge Red Light Therapy Blanket appeared first on Maria Mind Body Health.
July 21, 2025
Creatine Popsicles
HOW TO MAKE CREATINE POPSICLESTo make my creatine popsicles, I used Create Creatine! I love Create Creatine packets! It tastes great and makes delicious popsicles.
Why Creatine Deserves a Daily Spot in Your Supplement StackCreatine monohydrate is one of the most researched and effective supplements available. Often associated with bodybuilders and athletes, its benefits extend well beyond muscle growth—including brain health, metabolic support, injury recovery, and even mood regulation.
It’s safe, affordable, and effective—especially when used consistently.
Detailed Benefits of Creatine Monohydrate1. Increases Strength, Power & Muscle MassCreatine boosts phosphocreatine stores, enhancing your ability to regenerate ATP—the primary energy currency of cells.
A landmark meta-analysis showed that creatine improves strength gains by 8–14% and lean mass by ~2 kg on average.
Especially beneficial for high-intensity, short-duration activities like sprinting and lifting.
Tip: Take 3–5g daily. Loading is optional as it accelerates saturation.
The brain uses a lot of ATP—and creatine may help buffer that energy demand.
Studies show creatine improves memory and executive function, particularly under sleep deprivation or stress.
May support neuroprotection in aging, depression, traumatic brain injury, and even neurodegenerative diseases.
Best for students, shift workers, and anyone under cognitive stress.
Creatine may influence mood by modulating brain energy metabolism and neurotransmitter balance.
A 2007 trial found significant improvements in women with depression when creatine was added to SSRI therapy.
It may also help reduce anxiety and fatigue, especially in those with mitochondrial dysfunction.
Tip: Consistency matters. Mood improvements may appear after several weeks.
Creatine helps reduce muscle cell damage and inflammation after exercise.
It’s been shown to improve muscle glycogen resynthesis and reduce markers of cell damage post-training.
Also supports rehabilitation in injury settings and during periods of muscle disuse or atrophy.
Pair with protein and sleep for optimal recovery.
As we age, we lose muscle—a major driver of metabolic decline and frailty.
Creatine helps maintain lean mass, functional strength, and may enhance resistance training outcomes in older adults.
Also being explored in osteoporosis and metabolic syndrome prevention.
Especially valuable for women in menopause or anyone over 50.
Some studies suggest creatine improves glucose uptake into muscles via GLUT-4 translocation—especially when paired with exercise.
Helpful in managing insulin resistance and metabolic flexibility, particularly in low-carb or keto-adapted states.
Keto-friendly and non-insulinogenic.
Creatine monohydrate is the gold standard form—well absorbed, stable, and inexpensive.
No need for fancy versions like ethyl ester or buffered creatine.
Minimal side effects; the “bloating” myth is often overstated and usually resolves quickly.
Just drink with plenty of water to avoid GI upset.
For my clients—whether they’re elite athletes, midlife moms, or recovering from injury—creatine is foundational.
It’s a nutritional insurance policy for:
Cognitive sharpness
Muscle retention
Hormonal transitions
Long-term vitality
Even if you don’t lift weights, you’ll feel the difference in your energy, mood, and mental clarity over time.
Practical Use GuideDose: 3–5g/day (loading: 20g for 5 days if you want faster saturation)
Timing: Any time; post-workout may be slightly better due to insulin sensitivity
With: Water, electrolytes, or post-workout shake
Cycle?: No need to cycle. Safe for long-term use.
Creatine monohydrate is one of the most powerful, proven, and versatile supplements in both fitness and functional health. From ATP to aging, from muscles to mood—this compound delivers.
Backed by over 1,000 studies Safe for most populations Incredibly affordable
My favorite creatine is Create Creatine! I LOVE their mixed berry packets. I even have some in my carry on when I travel!
Creatine is no longer just for athletes looking to lift heavier—it’s a well-rounded, evidence-based supplement that supports muscle strength, mental clarity, mood stability, and even restorative sleep. I plan on taking this forever! Building muscle is getting harder as I age but I notice my strength is MUCH better now that I added Create Creatine to my routine!
Whether you’re managing stress, hitting PRs at the gym, or simply optimizing your energy on keto, creatine might be one of the simplest and most powerful tools in your wellness toolkit.
Use code MARIA to get 20% off at the link below!
CLICK HERE TO GET 20% OFF YOUR ORDER!
PrintCreatine PopsiclesCourse Dairy Free, Dessert, Egg Free, Nut Free, VegetarianCuisine AmericanPrep Time 6 minutes minutesServings 6 servingsCalories 36.3EquipmentIce Pop MoldsHigh Speed BlenderIngredients2 cups fresh raspberries sliced, or strawberries1 cup unsweetened low fat coconut milk (or lemon mineral water)1 teaspoon stevia glycerite (or 1/4 cup powdered allulose)2 packets CREATE CREATINE (I used Berry flavor)1/8 teaspoon Redmond Real saltInstructionsPlace all ingredients to a blender. Blend until smooth. Taste and adjust sweetness to your liking.Pour the mixture into popsicle mold (should make 6 large popsicles). Insert popsicle sticks and freeze until hard, at least 4 hours.Unmold: Run the mold under warm water for a few seconds to loosen, then remove pops from the molds.Store extras in the freezer for up to 1 month.VideoNutritionCalories: 36.3 | Fat: 1.1g | Protein: 2.3g | Carbohydrates: 5.4g | Fiber: 2.8g | P:E Ratio: 0.6TESTIMONY OF THE DAYMost people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
“Good morning beautiful peeps! I wanted to do an “annual” check in as encouragement for those starting out and thanking those who have been here through my journey..
I had tried every kind of “diet” over the last 30 years. Playing with variations of keto diets but every one had different takes on it and the weight seemed to creep back.
Then I found Maria’s site. After reading through posts and files, I decided to do the 30 day cleanse. Just 2 weeks into the cleanse, I realized I hadn’t felt better in years. I was on a lifetime journey.
I lost 7 sizes in less than a year. Just before my 60th birthday at 5′ 3″, I hit a size 6. Never in my life did I think I could get down to anything lower than a 10-12. I have maintained Maria and Craig’s healthy keto way of eating and entered another year at the same weight.
Are there ups and downs? of course. Every so often I do 1-2 psmf days . My friends say I eat “weeird” yet, they are used to it and have no problems with my ordering specific things when we go out to eat. My doctor and blood tests say “keep up the good work”! No more high blood pressure. No more pre-diabetic status.
I think my tip for this year is not to get “settled in”. Continue to try out recipes and create new ones. Keep changing things up and enjoying your new way of eating. Love who you are in this moment and don’t get discouraged. Lean on this group / admin and don’t let set backs get you. Enjoy the journey.
Hugs to you all!” ~Susan
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July 18, 2025
Protein Strawberry Shortcake Muffins
HOW TO MAKE PROTEIN STRAWBERRY SHORTCAKE MUFFINSTo make my strawberry shortcake muffins, I used Equip Strawberry Protein powder!
Equip strawberry protein powder gives this recipe the most delicious flavor and it is a great way to get in your protein needs!
One easy way to boost your protein intakes is to add Equip Prime Protein to delicious recipes like protein strawberry shortcake muffins!
Unlocking the Benefits of Beef Protein Powder: A Comprehensive Guide
IntroductionIn the realm of protein supplementation, beef protein powder has emerged as a noteworthy alternative to traditional sources like whey and plant-based proteins. Derived from hydrolyzed beef, this supplement offers a unique amino acid profile and a host of potential health benefits. Let’s delve into the science-backed advantages of incorporating beef protein powder into your nutrition regimen.
Detailed Explanations1. Supports Muscle Growth and RecoveryBeef protein powder is rich in essential amino acids, including leucine, which plays a pivotal role in muscle protein synthesis. Studies have demonstrated that beef protein supplementation can lead to significant increases in lean body mass and strength gains, comparable to those achieved with whey protein.
2. Aids in Weight ManagementHigh-protein diets are known to promote satiety, reducing overall calorie intake. Beef protein powder, being low in fat and carbohydrates, can be an effective tool for those aiming to manage their weight. Its thermogenic effect also contributes to increased energy expenditure.
3. Enhances Joint and Bone HealthUnlike some other protein sources, beef protein powder contains collagen and gelatin, which are beneficial for joint and bone health. These components support the integrity of connective tissues, potentially reducing the risk of injuries and joint-related issues.
4. Suitable for Individuals with Dietary RestrictionsFor those with lactose intolerance or dairy allergies, beef protein powder offers a hypoallergenic alternative. It is free from common allergens like dairy, soy, and gluten, making it a versatile option for various dietary needs.
5. Rich in MicronutrientsBeef protein powder is not only a source of high-quality protein but also provides essential micronutrients such as iron, zinc, and B vitamins. These nutrients play crucial roles in energy metabolism, immune function, and overall well-being.
Personal TouchIncorporating beef protein powder into your diet can be a game-changer, especially if you’re seeking a nutrient-dense, allergen-friendly protein source. Whether you’re an athlete aiming to enhance performance or someone looking to improve overall health, beef protein powder offers a convenient and effective solution.
Practical AdvicePost-Workout Nutrition: Consume a beef protein shake within 30 minutes after exercise to support muscle recovery.Meal Replacement: Use beef protein powder in smoothies or recipes to increase protein intake during meals.Dietary Supplementation: For individuals with increased protein needs, such as older adults or those recovering from illness, beef protein powder can help meet nutritional requirements.ConclusionBeef protein powder stands out as a versatile and nutrient-rich supplement, offering benefits that extend beyond muscle building. Its unique composition supports various aspects of health, making it a valuable addition to diverse dietary plans. As with any supplement, it’s essential to choose high-quality products and consult with healthcare professionals to ensure it aligns with your individual health goals.
Equip is so generous, they are offering 15% off when you use code MARIA!
Click HERE to stock up on Equip Prime Protein!
PrintStrawberry Shortcake MuffinsCourse Bread, Breakfast, Dairy Free, Nut FreeCuisine AmericanPrep Time 6 minutes minutesCook Time 25 minutes minutesServings 12 servingsCalories 206.9IngredientsMUFFINS:3/4 cup unsweetened coconut milk1/2 cup coconut flour1/2 cup Strawberry Equip Protein Powder (2 scoops)1/4 cup powdered allulose5 large eggs2 1/2 teaspoons baking powder2 teaspoons vanilla extract (or strawberry extract)3 tablespoons butter melted (or coconut oil if dairy free)1 cup strawberries fresh, choppedCREAM CENTER:8 ounces cream cheese softened (or Kite Hill cream cheese for dairy free)1/3 cup powdered allulose1 teaspoon vanilla extract1/2 cup heavy cream (or coconut cream for dairy free)InstructionsPreheat oven to 350. Line 12 holes of a standard muffin tin with paper liners. Spray with cooking spray.Combine the coconut milk, coconut flour, Equip prime protein, sweetener, baking powder, extract, and eggs. Stir until smooth. Stir in the melted butter or coconut oil until well combined. Stir in the strawberries. Divide between the 12 muffin holes.Bake for 25-30 minutes until the muffins are lightly browned around the edges and a toothpick inserted into the center comes out clean. Allow to cool completely. To make the filling, in the bowl of a stand mixer, beat the cream cheese until smooth. Add the allulose and vanilla; beat until thoroughly combined. Slowly whip in the cream, and whip until thick. Place into a piping bag. Set aside.Use a sharp knife to poke holes in the bottom of the muffins. Pipe the filling into each muffin and serve. VideoNutritionCalories: 206.9 | Fat: 16g | Protein: 8.4g | Carbohydrates: 5.4g | Fiber: 2.1g | P:E Ratio: 0.4TESTIMONY OF THE DAYThis was said on my weekly coaching meeting last week. It really helped me keep my chin up especially after the last event I spoke at 
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School! Click HERE to check out my supplement plans!
“I give Maria a lot of credit going on these venues with well known people who teach how to do Keto wrong.
More people who teach like Maria does are desperately needed!
I have done Keto and Carnivore for over 7 years but didn’t start having positive results until I found Maria and you and your teachings!” – Candace
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