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Corned Beef and Hash

Posted by cemmerich in breakfast, dairy free, egg free, gluten free, high fat/moderate protein, Magnesium, main dish, nut free, Paleo, PURE PROTEIN/FAT DAY, supplements, Uncategorized 14 Mar 2014

Testimony of the Day  

“Good morning Maria, I had to share some exciting news with you! This morning I weighed myself like I always so and for the first time in over three years, I weighed UNDER 200lbs. 199!!! It’s been three and a half weeks since I started eating your way and reading your metabolism book.

I just got your HAQ assessment over the weekend and finally just got all the supplements in the mail yesterday. I have lost 24lbs in 3.5 weeks but most of all I feel incredible and have a healthy happy relationship with food that I have never had before. I know this is just the beginning, but I had to share my milestone with you! I had many days before I found you that I thought I would NEVER weigh under 200 again. You have given me hope and empowered me to take back my health. Thank you!! With my warmest regards, Shauna”

Click HERE to get your 30 day meal plans and start your transformation like Shauna and Richard!

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Looking for a Keto-Adapted support group?

We just reached 1000 registered users on the forum. It is a great place to interact with others on the keto-adapted lifestyle.  (this is for users to interact with each other, not to ask questions of us.  Ask us questions on this blog and facebook)  There is already tons of great info including a great post by France about where to find ingredients in Australia. :)

http://marianutrition.com/forum/index.php

PHOTO CONTEST OF THE WEEK

This week, post your favorite blog recipe of mine (either my photo or a photo of your finished product) on KETO ADAPTED Facebook page and you could win one of my ebooks of YOUR choice!

Contest starts now! Good luck!

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GLUCOSE NUMBERS and KETOGENIC DIET

When eating a ketogenic diet, the most exposure to carbohydrates is overnight especially towards morning as the liver produces glucose to keep your brain fueled and to prepare you for getting up. Therefore, if you are eating a very ketogenic diet, the blood ketones go up during the day as you burn more fat for fuel (as apposed to a high carb diet where the opposite happens).

Something to consider, a ketogenic diet rapidly induces insulin resistance.  This is a normal physiological response to carb restriction.  Carb restriction drops insulin levels.  Low insulin levels activate hormone sensitive lipase.  This breaks down fatty tissue into ketone bodies (blood ketones).  Your muscles prefer to run on ketones and so they become insulin resistant leaving the glucose in your blood for other cells (like the brain).

However, while muscles are in “refusal mode” for glucose any glucose put into your bloodstream, from food or gluconeogenesis (blood glucose made from protein or other tissues), will rapidly spike blood glucose. This is fine if you stick to LC in your eating. It also means that if you take an oral glucose tolerance test you will fail and be labelled diabetic. In fact, even a single high fat meal can do this, extending insulin resistance in to the next day.

So if you are getting a blood glucose test, you can increase your carbs to 150 grams a day for 3 days prior and your blood glucose levels will show normal according to the standards.  Otherwise, you can look at a better marker for metabolic syndrome which is you HbA1c levels.  If these are low (5.5 or less is what a doctor will define as low diabetes risk, 5 or less is ideal), it doesn’t matter what your fasting blood glucose levels are.

Also an interesting note, when mice in a recent study by Ortman, Prinzler and Klause were allowed to selectketoCover-small their own diet, lo and behold, the mice chose (by calories, not weight!) 82% fat and 5.6% carbohydrate. Sensible mice!

 

If you would like to read more on how to become keto-adapted with a “well-formulated” diet, check out my book Keto Adapted.

Click HERE to get a limited edition of the Hard Cover.

Click HERE to get a soft cover.

Thank you all for your love and support!

 

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Corned Beef and "Hash"
 
Prep time
Cook time
Total time
 
EASIER OPTION: Buy corned-beef already cooked, add to the cabbage saute and top with herb vinaigrette!
Author:
Serves: 8
Ingredients
  • 1 (3-lb.) corned-beef brisket
  • ½ cup onion, chopped
  • 2 whole cloves
  • 2 fresh bay leaves
  • ¼ bunch fresh thyme
  • 1 medium green cabbage (about 2 pounds)
  • 1 TBS coconut oil (or organic butter)
  • 1 clove garlic, minced
  • 2 avocados, cut into chunks
  • HERB MUSTARD VINAIGRETTE:
  • ¼ cup plus 2 tablespoons finely diced shallots
  • ¼ cup coconut vinegar
  • ¾ cup chopped fresh parsley
  • 1 TBS whole grain mustard
  • ½ cup plus 2 tablespoons MCT oil
  • ½ lemon, for juicing
  • Celtic sea salt and freshly ground black pepper
  • OPTIONAL GARNISH: Poached eggs (eliminate if egg allergy)
Instructions
  1. Preheat the oven to 325 degrees F.
  2. Place the corned beef in a large deep pot and cover with cold water by 6 inches. Bring to a boil over medium heat.
  3. When the water comes to a boil, turn off the heat and add the onions, cloves, bay leaves, and thyme. Cover the pot with aluminum foil and a tight-fitting lid.
  4. Cook the corned beef in the oven 4 to 4½ hours, until it's fork-tender.
  5. To test if it is done, gently remove the foil and pierce the meat with a fork. If the fork doesn't penetrate easily, the beef is not ready.
  6. When it's done, remove the meat and let it cool a few minutes,Slice the corned beef against the grain into ¼-inch-thick slices. Set aside.
  7. Meanwhile make the vinaigrette: In a small bowl, place the shallots, vinegar, and ¼ teaspoon salt and let sit 5 minutes. Grind the parsley with a mortar and pestle and add it to the shallot mixture. Stir in the mustard and MCT oil, and season with a squeeze of lemon juice, a little touch of pepper and a touch more salt, if you desire. Be careful not to over-season, since the corned beef may be on the salty side.
  8. To make the "hash," slice the cabbage into noodle-like strips or small pieces. Place oil in a saute pan and saute the cabbage and garlic until the cabbage is very tender and soft. Mix in the avocado slices (the avocado reminds me of soft potatoes). Saute for another 2 minutes to warm the avocado.
  9. Arrange the meat over the cabbage. Drizzle with the parsley-mustard sauce and a poached egg if desired.
Notes
NUTRITIONAL COMPARISON (per serving)
Traditional Hash = 619 calories, 41g fat, 28g protein, 33.3g carbs, 3.8g fiber
"Healthified" Hash = 589 calories, 51g fat, 25.5g protein, 4.6g carbs, 3.7g fiber (78% fat, 17% protein, 3% carbs)

For the love of Avocado!

When I made this recipe the second time around to take photos, I forgot the avocado chunks which remind me of the texture of a soft potato so don’t forget it in yours! Also the avocado has much more potassium than a potato. Click HERE for more info on potassium and low carb diets.

But in honor of forgetting the avocado, I found this shirt and had to get it!

You can find other cute food apparel HERE.

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Another great testimonial about this lifestyle.  

“I had plateaued after two years of eating paleo and then eating what i THOUGHT was the “the Maria way”.. which was really my own version – high protein, moderate fat, low carb. Could NOT figure out why I had stopped losing – and actually had started gaining. And more interestingly, as the heaviest weight lifter in my BodyPump class, I had to go down on my weights slightly, and that bothered me. I was only half trusting the Maria way because I was still afraid of fat. I have since DOUBLED my fat intake, cut my protein down to a more moderate amount, and all of a sudden I am losing again. And the keto stix are pink again! It’s amazing. My energy is so much better, and I can see my muscle definition again. Maria, you do know what youre talking about, and many of my friends are being recruited to your way after asking what I’m doing. Thank you thank you.” -Alli

To read Keto-Adapted and understand what Alli is talking about, click HERE. Thank you all for your love and support!

Preview
St. Patrick’s Day is here! What a great treat for an after-school snack! Click HERE to find my cookie cut outs!
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  • Zoe March 14, 2014 at 10:49 pm / Reply

    Maria, this looks delicious! Right now I’m staying under 10 grams of carbs per day to get into ketosis, and I’m wondering if the 4.6 grams of carbs that you listed are total or net? Thanks for the recipe!

    • cemmerich March 15, 2014 at 1:14 pm / Reply

      Thanks! I always list total carbs (I don’t count net, only total). :)

      • Heather March 15, 2014 at 5:17 pm / Reply

        Hi Maria,

        So we should measure total carbs and not net/effective carbs when keeping under 10grams a day? I’m slowly moving into this new way of eating. I bought 2 of your books and your health assessment so I’m on a bit of a learning curve.

        Thanks for all you do!

        • cemmerich March 15, 2014 at 7:10 pm / Reply

          Yes, when I talk about carbs I am talking total carbs. :)

  • Linda March 15, 2014 at 12:47 pm / Reply

    Wonderful recipe. Thank you Maria!

    • cemmerich March 15, 2014 at 1:15 pm / Reply

      Thanks!

  • catriona March 15, 2014 at 3:37 pm / Reply

    Could u do the meat in a slow cooker? If so, would it be roughly the same cooking time?

    • cemmerich March 15, 2014 at 7:08 pm / Reply

      That should work. I would think it might take a bit longer. I would use a meat thermometer to be sure. :)

  • Kathie March 15, 2014 at 5:22 pm / Reply

    Do you have a place on your blog, forum, or in your books where you give a detailed explanation of why you no longer use net carbs (and just go with the total carbs)? Using them has always worked well for me, so I am intrigued by the change.

    • cemmerich March 15, 2014 at 7:11 pm / Reply

      My book Keto-Adapted talks is all about why to eat a ketogenic lifestyle. :)

      • Kathie March 15, 2014 at 7:29 pm / Reply

        I have Keto-Adapted as eBook and searched “net carbs” and total carbs. “Net carbs” not found; “total carbs” found once. I understand the BENEFITS of ketosis!

  • Katy March 15, 2014 at 5:53 pm / Reply

    You’ve got some pipes on those arms!

    • cemmerich March 15, 2014 at 7:09 pm / Reply

      Thanks!

  • Isadora March 15, 2014 at 9:04 pm / Reply

    I discovered your blog a few months ago, and a lot of my health issues have resolved thanks to you, the blog and all your books.
    I have two questions, and hope you have time to answer them!
    I used to drink a lot of Diet Sodas (especially 7UP), but have switched to Vitamin Water Zero. It’s naturally sweetened with erythritol and stevia leaf extract. Are you familiar with this product? Is this okay to drink?
    Also, I LOVE raw spinach, but it’s not listed on your “preferred veggies” list in Keto Adapted (at the end.) Is there a reason for this?

    I just finished making your amazing salad dressing (I eat it every day), and yesterday I had friends over for your chocolate molten cake and none of them believed me when I said it was both sugar+gluten free (they still don’t.)

    Maria, THANK you for being such a great inspiration! Food used to be a struggle, but now it’s fun, social, yummy AND healing.

    Isadora

    • cemmerich March 16, 2014 at 1:08 pm / Reply

      Thanks! Vitamin water zero is an ok option in moderation (it still has food dye). Spinach is an ok option for keto. That is so great! Love when the word of health is gretting spread to more people. :)

      • Isadora March 16, 2014 at 5:38 pm / Reply

        Thanks for taking the time to answer! I really appreciate it :-)

  • LMuse March 16, 2014 at 3:22 am / Reply

    I have purchased your plan and am eager to begin living “the Maria way”. I have watched your videos and skimmed through some of the written materials. Which book do you suggest I read first?

    • Katy March 16, 2014 at 10:39 am / Reply

      I know you are asking Maria, but I am reading Keto-Adapted again. I think it is her best book. It really brings everything together that I have ever read any where else. Since my first reading, I get it out once a month and learn something new each time. It helps keep me on track.

    • cemmerich March 16, 2014 at 12:13 pm / Reply

      I really think you would enjoy Keto-Adapted. I REALLY appreciate your support!

    • cemmerich March 16, 2014 at 1:06 pm / Reply

      Yes, Keto-adapted would be the best place to start. :)

  • Amber March 16, 2014 at 6:24 pm / Reply

    Hi Maria-
    I wondered if you have heard of incidences of night sweats occurring in those having adopted a keto-adapted lifestyle? Perhaps with relation to a hypoglycemic state that is more likely to occur at night.
    Thank you for your time and wisdom.

    • cemmerich March 16, 2014 at 10:48 pm / Reply

      I haven’t heard of that from this diet, no. Likely a hormone imbalance or other issue. I could tell me with a health assessment.

  • Dianne March 17, 2014 at 6:28 pm / Reply

    Made this last night and it was fantastic! Another great recipe!

    • cemmerich March 17, 2014 at 8:24 pm / Reply

      Thanks!

  • Kmnsbtt March 22, 2014 at 7:53 pm / Reply

    I have a question after re-reading the chapter in Keto adapted regarding auto-immune issues. I initially skimmed over the thyroid section as I had a thyroidectomy several years ago and am on a current dosage of 100mc of synthroid, but then I read your “scraping gum” comment. So my question is: are the supplements at the end of that chapter recommended for only those people with thyroid issues or should I be investigating these too?
    Thanks for you help.
    Have been loosing @ .5lbs a day since starting your way and I am never hungry. Really great stuff!

  • Judy May 14, 2014 at 10:39 am / Reply

    After reading GLUCOSE NUMBERS and KETOGENIC DIET in the above segment, I am a little confused. If I have been following a low carb, moderate protein and high fat diet for 2-3 months, will my blood sugar be up in routine blood panels? This won’t be fasting because my numbers (cholesterol, triglycerides, BS, etc.) have always been good.

    Both of my grandmothers were diabetic and my mom is a diabetic, so I am trying to be proactive.

    Thanks!

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