Winter can be long and dark. Sometimes you need something to help lift your moods during the long dark days. Many of you know I am in love with my new sauna blanket and it helps get through winter in many ways!
1. It is great for your skin!
I always notice my skin gets so dry in the cold Wisconsin winters! My feet are dry, my face is dry, my lips are dry, my hair needs extra conditioner. Winter dries up our bodies and leaves our skin dry and vulnerable because of the unstable humidity in the air.
If you spend a few minutes in the sauna, your skin will thank you. Sauna reconstructs the skin and helps moisturize it to bring back the glow you miss.
2. Helps your immune system!
Doing regular saunas improves your blood circulation.
to keep you more alert, think about it this way, experts have uncovered a serious relationship between frequent sauna visits and increased immune system. This also includes excellent conditions of the major body organs. There wouldn’t be a better way to keep off sicknesses and maintain excellent health than this.
3. Gets rid of the Winter Chill!
You all know those days where it is so cold, it is almost impossible to warm up! I love my sauna on those days where the heat reaches deep into your muscles! It is the best feeling on those bitter cold mornings!
4. A Mini Mind Vacation
A long chilly winter day gets most of us anxious and edgy. Take a mini vacation to the sauna to help your mind unwind and your body rejuvenate!
Especially if you roll in the snow after the sauna (which I loved doing in high school with friends), the hot and cold therapy will give you a huge dose of endorphins to boost your mood!
In the sauna blanket, close your eyes and visualize your body filling up with energy!
5. Increase Deep Sleep
Most of my clients complain of poor sleep. Often times they can fall asleep but they have a hard time staying asleep. Repeated nights of poor sleep means your body got tired and exhausted over time, elevated blood sugars which leave you extra hungry after a poor night of sleep and difficulty losing weight.
Taking time in a sauna in the morning, helps boosts your cell activity and brings you a deep good night sleep!
WHERE TO GET A SAUNA BLANKET
We do not have a lot of space at our Keto Condo in Maui so a sauna blanket was perfect for getting all the benefits without taking up space!
What I love about Bon Charge is their constant searching for creating products that really can enhance our health and wellness! BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.
Bon Charge is so generous when you use code MARIA, you get 20% OFF! That saves you $140!
“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”
Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out!
Editorial credit: tastyfood / Shutterstock.com
What Is Propel Water?
Propel Water is a flavored bottled water brand manufactured by Gatorade. It is a sports drink that provides healthy electrolytes and antioxidants.
Furthermore, Propel Water comes in different flavors such as lemon, berry, peach and orange. And it also comes in dry powder mixes.
Nutritional Information For Propel Water
Before we answer the question, “is Propel Water keto friendly?”, let’s check its nutritional information first.
One 500 mL bottle of Propel Berry Flavored Water contains no calories, fat and carbs. Although, it contains 230mg of sodium, 60mg of potassium and 24mg of vitamin C.
Is Propel Water Keto Friendly?
Yes and no. Propel water is considered as “dirty keto” because while it has zero carbs, it contains unhealthy and non-keto ingredients. Some of these ingredients are Sucralose and Acesulfame potassium.
Editorial credit: tastyfood / Shutterstock.com
Keto Alternatives For Propel Water
Vitamin Water Zero Sugar
Vitamin Water’s Zero Sugar drinks are perfect alternative to Propel Water. It comes in different fruity flavors and includes keto friendly ingredients such as stevia leaf extract.
BODYARMOR Sport Water
BODYARMOR’s Sport Water is another keto-friendly alternative to Propel Water. It is carb-free and is free from non-keto artificial sweeteners unlike Propel Water.
Aquahydrate
Aquahydrate’s electrolyte water has no carbs, no fats, and no unhealthy ingredients which makes it another good alternative to Propel Water.
“This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”
Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let’s find out!
Editorial credit: ZikG / Shutterstock.com
What Is Hidden Valley Ranch Dressing?
Hidden Valley Ranch dressing began in 1945 when Steve Henson created the famous salad dressing. He perfected the recipe, which is a blend of buttermilk, savory herbs and spices. And then later on, it became popular and was officially named the Hidden Valley Ranch dressing.
Other than being used as a salad dressing, Hidden Valley Ranch dressing is also used as a dip for chicken wings and fries, as a stew ingredient and as seasoning for roasts.
Nutritional Information for Hidden Valley Ranch Dressing
Before we answer the question, “is Hidden Valley Ranch dressing keto friendly?”, let’s check its nutritional information first.
2 tablespoon of Hidden Valley Ranch dressing has 130 calories, 13g of total fat and 1g of total carbs. It also has 260mg of sodium and 5mg of cholesterol.
Is Hidden Valley Ranch Dressing Keto Friendly?
No. Hidden Valley Ranch dressing is not keto friendly, including all other ranch flavors. The dressing includes a series of unhealthy and non keto ingredients such as sugar and modified starch.
Editorial credit: jadimages / Shutterstock.com
Keto Alternatives For Hidden Valley Ranch Dressing
Tessemae’s Ranch Dressing
Tessemae’s ranch dressing is a great alternative for Hidden Valley. Aside from being keto friendly, Tessemae’s ranch dressing comes in a variety of flavor such as buffalo and habanero.
Newman’s Own Dairy Free Ranch Dressing
Newman’s Own Dairy Free Ranch is another keto friendly alternative to Hidden Valley. It is high in fats and contains keto ingredients such as olive oil and avocado oil.
Primal Kitchen Vegan Ranch Dressing
Primal Kitchen Vegan Ranch Dressing is low in net carbs, high in healthy fats and contains keto friendly ingredients.
The benefits of collagen and gelatin are astounding! Just eating my delicious Protein Sparing Jelly helps support skin elasticity & hydration, longer hair & nails, stronger bones & joints, faster recovery between workouts, increased flexibility, improved digestion, and it even keeps you feeling full and satiated for longer!
Further Food Collagen Peptides dissolve instantly in any recipe, and Gelatin Powder naturally thickens recipes. It’s perfect for making protein sparing jelly, and other protein sparing recipes like my dairy free ice cream, jello, sugar free gummies, and panna cotta!
Use code MARIAMINDBODY is for 20% off site-wide !
Keto Irish Cream Fudge
Maria Emmerich
Course Dairy Free, Dessert, Egg Free, Nut Free
Cuisine American
Servings 12
Calories
Place all the ingredients into a large bowl and mix with a hand mixer on high for 3 minutes or until well combined and glossy. Taste adjust to desired sweetness.
Place a sheet of parchment or wax paper along the inside of a loaf pan. Spoon the fudge into the pan.
Place the loaf pan in the freezer for at least 15 minutes, until just set.
Use the edges of the parchment to pull the fudge out of the pan.
Place on a cutting board and remove the parchment paper.
Use a sharp knife to cut the fudge into squares.
Store in an airtight container in the freezer; it will liquefy if you leave it in a warm area.
Isn’t this story inspirational? This couple is off ALL their medications
“Hopefully this will provide some inspiration for people that are on the fence about Emmerich Keto.
In the before pictures, my husband was pre-diabetic and was also on blood pressure medication. His knees hurt to the point that he went to the doctor to find out what he could do about it. And me, on the other hand, I was a walking bag of inflammation and so uncomfortable in my own skin. By the end of each day, my feet were swollen beyond recognition and it hurt to walk. I was also on two different blood pressure meds. Now, a few years into this lifestyle, we are both OFF ALL medications, our joints are pain free and it no longer hurts me to walk!
Do we get off track sometimes? Oh yes! But, we have the tools provided by Maria Emmerich and Craig Emmerich to get back on.
Being a new year, I decided to take my measurements and really track my macros for awhile, also incorporating some PSMF days. In ONLY 6 days, I’ve lost 7 pounds. I’m not sure of my total weight lost from the beginning because I didn’t dare weigh myself for the first little while, but 30 that I know of.
This 6-ingredient lemon pepper salmon recipe features a balance of lemony fresh and warm, peppery spices. It’s pan-seared to crisp and juicy perfection and great for quick lunches or easy weeknight dinners!
If you thought that lemon pepper seasoning is only good on chicken cutlets and chicken wings, think again! This seasoning blend is what makes this lemon pepper salmon recipe the bold and zesty meal it’s known to be.
Pan-seared salmon welcomes all kinds of flavors, like blackening spices, sweet chili sauce, and Asian-inspired flavors. However, it’s only lemon pepper that can brighten up each bite! The delicious mix of dried lemon zest, pepper, and salt is the perfect match for this flaky fish.
Salmon is served weekly in my house, paired with healthy sides like keto biscuits and asparagus. What I love about this unique version of a family favorite is that it’s just as easy to make as other pan-seared salmon recipes, but never skimps on flavor and is still very healthy!
Tons of great flavor. The bright and zesty salmon filets are pan-seared, resulting in a flavorful crust on the outside and succulent meat in the middle.
A 10-minute meal. From start to finish, these tasty salmon filets only take 10 minutes. There’s very little prep work and no marinating needed!
It’s healthy! Salmon is packed with omega-3 fatty acids and is a heart-healthy protein. It’s a perfect dressed-up meal to enjoy for healthy dinners and meal prep.
Ingredients needed
You only need simple, budget-friendly ingredients to dress up lemon pepper salmon. Here is what you’ll need:
Salmon. My family is a big fan of skin-on salmon filets. This crispy seared skin adds another layer of flavor and texture to the dish, but you can easily make this with skinless salmon filets instead.
Olive oil. You’ll need this for both seasoning and searing the fish.
Lemon pepper seasoning. A good, quality store-bought blend will do the trick. You can also make homemade lemon pepper seasoning using a blend of lemon zest, salt, and pepper.
Sea salt. To enhance the flavors in every bite.
Lemon juice.Fresh lemon juice heightens the lemony fresh flavor. Freshly squeezed is always best, but bottled lemon juice works in a pinch.
Parsley. For garnish.
How to make lemon pepper salmon
The salmon filets are generously seasoned before being pan-fried to perfection. Follow these instructions to see how it’s done:
Step 1 – Season the fish
First, pat the salmon filets dry, then rub each one with olive oil. Rub the lemon pepper seasoning and sea salt on the tops of each filet, then finish with a squeeze of fresh lemon juice.
Step 2 – Pan-fry
Heat the oil in a non-stick skillet over medium heat. Once hot, add the seasoned salmon filets skin side down. Flip after a few minutes and sear on the other side. Flip the pieces one more time before removing the filets from the pan.
Step 3 – Garnish and serve
Plate the salmon filets and garnish with fresh parsley. Serve with extra lemon if you like, then enjoy!
Tips to make the best recipe
The filets should start sizzling as soon as they’re laid in the pan. This is super important because if the skillet isn’t hot enough, the skin tends to stick to the bottom.
Do not overcook the salmon. Pan-fried lemon pepper salmon is cooked perfectly when the flesh of the salmon effortlessly flakes apart when pressed with a fork.
The best way to check for doneness is with a meat thermometer. You’ll know the salmon is cooked through when the center of the fish shows an internal temperature of 145ºF.
Can I bake this?
For sure. To bake lemon pepper salmon, season the filets as normal and follow the instructions, bake times, and tips in my keta salmon or sockeye salmon recipes.
Can I air fry this?
Absolutely! My air fryer salmon will guide you through how to air fry salmon.
What to serve with this dish
You can’t go wrong with fresh and simple vegetable side dishes, like asparagus, sauteed spinach, or sauteed broccolini. For a well-rounded and filling meal, try laying the salmon filets over a bed of couscous, orzo salad, rice pilaf, and quinoa with roasted potatoes with carrots on the side.
Storage instructions
To store. Let the leftover cooked salmon cool completely, then transfer it to an airtight container. Refrigerate for up to 3 days.
To reheat. Warm it in the microwave in 20-second intervals or in a skillet over medium heat with a bit of oil until heated through. This is the best way to prevent it from drying out.
Yes, but the frozen fish will need to be thawed overnight in the fridge first. Once it’s thawed, season and fry as normal!
What’s in lemon pepper seasoning?
The blend of spices varies from one lemon pepper seasoning recipe to the next. Almost all recipes include lemon zest, salt, and pepper, but others include garlic and onion powder.
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Pat dry the salmon fillets. Rub one tablespoon of olive oil over each one, then rub lemon pepper seasoning and sea salt over the top of each fillet. Squeeze the lemon juice over the top.
Add the remaining olive oil to a non-stick skillet and place over medium heat. Once hot, add the salmon fillets skin side down and cook for 4 minutes, flip the fish and sear it for 2 minutes, flip again and cook for another minute.
Remove the salmon from the pan and sprinkle with fresh parsley, to serve.
TO STORE: Let the leftover cooked salmon cool completely, then transfer it to an airtight container. Refrigerate for up to 3 days.TO REHEAT: Warm it in the microwave in 20-second intervals or in a skillet over medium heat with a bit of oil until heated through. This is the best way to prevent it from drying out.
Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
Published at Sat, 04 Mar 2023 09:00:00 +0000Gluten Free Recipes
St. Patrick’s Day is coming and you all know I love to make the holidays fun for my boys!
This year my son Kai wanted to try Irish Cream so right away I jumped into the kitchen and made the most delicious keto Irish Cream (which was with heavy cream) but then I thought, why not make a lighter version for a protein sparing Irish Cream?
Both the keto Irish Cream and my protein sparing Irish Cream was an absolute hit, I had to share these recipes with you!
HOW TO MAKE PROTEIN SPARING IRISH CREAM
To make my protein sparing Irish Cream, I used Equip Prime Protein powder!
The best product I found last year was Equip Prime Protein and it is helping me reach my protein macro daily!
I love making recipes with it like my protein sparing Irish Cream. I used the vanilla and chocolate Equip. Prime Protein powder is an all-natural, comes from 100% grass-fed beef protein powder and is sweetened with stevia. There are no fillers, no additives, no chemicals and it is so delicious!
Place all the ingredients in a blender and puree until well combined. Taste and adjust sweetness to your liking.
Enjoy immediately or store in the refrigerator for up to 1 month. When ready to serve, use a stick blender to loosen the Irish Cream (it will thicken up if it sits in the fridge overnight).
I wanted to tell you that with your help, I’m OFF all my medications! My ankylosing spondylitis (AS) was ruining my life. I lived in chronic pain.
At my last doctors appointment, my tests show that I’m in remission. My doctor asked what I was doing because she has NEVER had a patient get off medication and heal like I have! I told her, I do everything Maria Emmerich tells me to do. She’s looking you up!
The modified keto plan and supplements you have me on have changed my life! I’m finally living again! You are a magician!” Jen
I am always on the pursuit to enhancing my health.
One thing that I have been really interested in lately is increasing my HGH (Human Growth Hormone) production.
WHAT IS HUMAN GROWTH HORMONE
Growth hormone is synthesized by the pituitary gland, located at the base of the brain. HGH has many benefits for body composition, sexual and mental health.
Human Growth Hormone is our hormone that helps with bone health, recovery, muscle building, tissue regeneration after injury as well as fat burning. It is a peptide hormone that stimulates the liver to produce insulin-like growth factor-1 (IGF-1); along with Growth Hormone, it promotes tissue development and cell reproduction.
Do I have your attention now?
Yes, the human growth hormone is helpful in many ways but do not go out and purchase growth hormone supplements on the internet. Instead, use healthy natural ways to increase HGH. The higher your levels of HGH, the healthier and stronger you will be.
HGH declines with age and there are reasons to be interested in increasing it. Let’s look at some ways to increase HGH naturally.
HOW TO NATURALLY INCREASE HUMAN GROWTH HORMONE
There are some really powerful ways to increase human growth hormone naturally.
Exercise
Do not eat 3 hours before bed (no wine either or any drinks with calories either)
Sauna
The increase of HGH levels is found to be large enough to remain heightened after an hour for most people.
Sauna has the capability to increase Human Growth Hormone up to 200-300%! (source) That is huge!
Sauna use combined with exercise have a double bonus increase in HGH as well as brain-derived neurotrophic factor, which is awesome for your brain and cognition. Studies have shown that sauna can increase norepinephrine between 300-500% and prolactin up to 500%!! This results in increased brain activity and betterment of learning, memory, and ameliorating depression & anxiety stimulating the beta-endorphin system.
WHERE TO GET A SAUNA BLANKET
We do not have a lot of space at our Keto Condo in Maui so a sauna blanket was perfect for getting all the benefits without taking up space!
What I love about Bon Charge is their constant searching for creating products that really can enhance our health and wellness! BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.
Bon Charge is so generous when you use code MARIA, you get 20% OFF! That saves you $140!
You are invited to join me this November in South Africa and TODAY is the first day to register!
The first 8 people SAVE $100!!!
Come on a trip of a lifetime where we will dine together and make friends for life while we explore the wild of South Africa! Craig will be joining us too! He is a professional photographer and will teach you how to take the most amazing photos of the wildlife!
There’s NO JUDGING on any of my keto retreats. If you do not want to eat keto, no one will mind, however, if you want to eat keto or carnivore, you will have the opportunity to have the most delicious keto food!
ADVENTURES ON MY SOUTH AFRICA TRIP
Optional: Swimming with Sharks
Snorkeling with Seals
Monkey Safari
Stand Up Paddle Boarding
Meerkat Safari
Sunset Big 5 Safari
Zipline along Waterfalls
MUCH MUCH MORE!
Hurry! This trip will sell out FAST!
Go HERE to learn more about my Keto Retreat to South Africa!
How much butter or oil? Is it in addition to the whipping cream (which is basically oil) or instead of? I don’t click on links to external sites for recipes, ever. It’s just too frustrating and time-consuming, besides which, the damned recipe is SUPPOSED to be included here, in it’s entirety, per the rules of this sub
Denver Steak is a well-marbled and budget-friendly cut of beef. Its naturally beefy and tender flavors are enhanced with a simple marinade, then grilled to melt-in-your-mouth perfection!
Grilled steak for dinner, like a huge Tomahawk or sliced skirt steak, is never a bad idea! But when you want to indulge in restaurant-quality flavors without breaking your budget, stick with this Denver steak recipe. It’s a thick, beautifully marbled piece of meat that’s soaked in a well-balanced, umami-forward marinade before it’s seared to tender, juicy perfection on the grill.
What is Denver steak?
Denver steak is an underrated cut of meat. It’s cut from the serratus ventralis muscle, located in the beef chuck area underneath the shoulder blade bone. It’s surprisingly tender and well-marbled with fat, unlike many of the other muscles in the same area.
Why this recipe works
I love how naturally flavorful this cut of steak is! All of its marbled fat makes it perfect for grilling and the reverse sear method. A simple marinade made from 6 ingredients takes it over the top!
Best bang for your buck. Denver steak is a great option when you want to give your guests an impressive meal without having to break the bank. It’s marbled with fat and thick, just like a ribeye and strip steak, but available at a fraction of the cost.
Great for grilling. As the steaks grill, the fat melts throughout the meat, providing every bite with moisture and flavor. To enhance these natural flavors, the steak soaks up a simple marinade before it’s seared on the grill.
Juicy and tender. The tenderness and low price of this steak may seem too good to be true but believe it! Simply put, marinated and grilled Denver steaks are downright delicious!
Ingredients needed
This Denver steak recipe is elevated with a simple marinade made from a handful of kitchen staples. Here are the ingredients you need:
Denver steak. These steaks are typically around 1 inch thick and weigh between 12 and 14 ounces, which should be enough for at least two servings. You can cut the steak in half before grilling or slice it against the grain after it’s cooked and rested. If frozen, allow the steaks to thaw in the fridge overnight before grilling.
Denver steak substitute
Can’t find Denver steaks? You can use flank or sirloin steaks instead!
Olive oil. This is the flavorful base of the marinade.
Balsamic vinegar. The acidity in balsamic vinegar gently breaks down the protein and fat fibers, giving you a more tender and juicy steak. It also infuses the meat with a subtle sweetness.
Worcestershire sauce. This is a flavorful condiment that’s typically made with vinegar, molasses, salt, tamarind paste, and anchovies.
Substitution idea
If you don’t have Worcestershire sauce at home, you can use soy sauce instead. Tamari and coconut aminos will also work as gluten free alternatives.
Garlic. Freshly minced garlic cloves are best. Garlic powder will not work as well.
Dried thyme. For an earthy, almost citrusy element in the marinade. You can use fresh thyme instead, but the flavor isn’t as concentrated, so you’ll need double the amount.
Salt and pepper. To season the meat before it hits the grill.
How to grill Denver steak
Grilling is the easiest and fastest way to cook up an incredibly tender Denver steak. Follow these step-by-step instructions to learn how it’s done:
Step 1 – Marinate the steak
Whisk the olive oil, balsamic vinegar, Worcestershire sauce, garlic, and thyme in a small bowl. Place the steak in a larger bowl and pour the marinade over the top. Leave it to marinate.
Step 2 – Season the steak
Take the steak out of the marinade and season both sides with salt and pepper.
Step 3 – Grill
Place the steak on a hot grill and cook until it’s lightly charred on both sides and the internal temperature reaches your preferred doneness (see the temperature chart below).
Step 4 – Rest, then serve
Let the steak rest off of the heat, then slice and serve!
Denver steak cooking temperatures
a meat thermometer and this cooking temperatures guide:
Rare – 120ºF
Medium rare – 130ºF
Medium – 135ºF
Medium-well – 140ºF
Well-done – 150ºF
Remember that the steak will continue to come up to temperature as it’s resting. Take it off of the grill when it’s 5 degrees away from your desired doneness.
Marinade variations
Feel free to switch it up! Here are a few of the many flavorful marinades you could try:
What to serve with this steak
Classic barbecue sides, like German or Japanese potato salad, pasta salad, corn-on-the-cob, and grilled vegetables, are fantastic next to a grilled Denver steak.
As with any steak recipe, remember to take the steaks out of the fridge and set them on the kitchen counter for 30 minutes before cooking. This way, they’ll come down to room temperature and grill evenly.
Make sure the grill grates are hot and preheated to 450°F to 500°F before laying the steaks down. The meat should sizzle when it hits the grates!
Always let the steaks rest for 5 to 10 minutes after cooking. This allows all of the natural juices to soak back into the meat, resulting in a much more tender and flavorful steak.
Storage instructions
To store. Keep leftovers in an airtight container in the refrigerator for 3 to 4 days.
To freeze. Let cool, then freeze the leftover steak in a container or ziplock bag for 2 to 3 months.
To reheat. The best way to reheat steak without drying it out is to heat it in a 250ºF oven until the internal temperature reaches 110ºF. Heating in a covered pan on the stove also works well.
More steak recipes to try
Frequently asked questions
How long should Denver steak be marinated?
You can soak this tender cut of steak for as little as 5 minutes or up to 24 hours. Any longer and the acid in the marinade will break down the protein and fat fibers, making the meat mushy.
Can I cook this steak in a pan instead of on the grill?
After marinating, heat a large skillet over medium-high heat. Once the pan is hot, add the steak and cook to your desired doneness, flipping once during the process.
Where can you buy Denver steak?
You may not find this cut in your everyday grocery store, but it should be available in local butcher shops. You can also buy them online.
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TO STORE: Keep leftovers in an airtight container in the refrigerator for 3 to 4 days.TO FREEZE: Let cool, then freeze the leftover steak in a container or ziplock bag for 2 to 3 months. TO REHEAT: The best way to reheat steak without drying it out is to heat it in a 250ºF oven until the internal temperature reaches 110ºF. Heating in a covered pan on the stove also works well.
Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
