fbpx Skip to main content

Testimony of the Day

“Hi Maria! I’ve been putting off doing this for awhile but finally decided its time to share! After 10 years of struggling with my weight due to the effects of enduring chemo for breast cancer, I was frantic to find answers. I don’t know how I stumbled upon your blog, but it has worked wonders for me. 

You can see the left photo I was very pasty, puffy, and miserable! About the same time (one year ago) that I decided to follow your plan, my husband was having extreme digestive issues, he’d had ah Pylori, was unable to sleep at night due to bile and acid problems-no matter if he ate a banana or pizza! He was about to go on a special diet to try to remedy his problems as Prevacid and every other rx was doing no good at all. The problem was, everything his “new” diet proposed, was completely opposite from what I had been reading about and was preparing to try. I asked him to do one thing for me first. That was to try this “other way” (“Maria way”) for 2 weeks to see what would happen. I told him I’d be happy to prepare his meals separately if necessary but if he would please give this a try first.

He agreed and his heartburn and indigestion went away within 3 days!!! He has never turned back!!! He dropped 30lbs quickly-he wasn’t overweight but now he looks great! It took my body a bit longer to acclimate and begin the fat burning process but I did not give up. I kept hard at it, as well as exercising faithfully.

By week 8 I began to see some changes. My clothes began to get loose, and by month 3 I had lost 20lbs. The photo on the right is me 3 months into this change. I was thrilled. I will never ever go back to that old way of eating…and I love when you post the question about what some of the worst questions or comments we get from people-it never stops! But that will not deter me from my plan. My 16 year old daughter does not need to lose weight but she has embraced this way of eating and now I am working on my three younger children. (A little more difficult) I have breakfast and dinner down, just mastering lunches and snacks!!!” – Kari

If you want to get started on your “after” photo, click HERE. The 30 day meal plans will help you take the planning out of how to get the perfect keto ratios in your meals. Treats like this Angel Food Cake will also be included!

cabbage chips


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

Contest starts now! Good luck!

Photo of my Philly Cheesesteak on a Keto Bun!

cabbage chips

Why Cabbage is Awesome!

1. High in vitamin C: An orange is high in vitamin C, but there is also quite a bit of sugar in it. We know that glucose and vitamin C have similar chemical structures, so what happens when we eat sugar with the vitamin c? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn’t take much; a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl. Not only is vitamin C essential for immune health, but did you know that vitamin C plays a critical role in preventing osteoporosis by reducing menopausal bone-loss?

2. Weight Loss: It is extremely low in calories and carbs. 1 cup = 39 calories! BUT it also is an excellent weight loss booster for another reason – it contains a chemical called tartaric acid which inhibits the conversion of sugars and other carbohydrates into fat. A simple but effective remedy for weight-loss would be to substitute meals with cabbage salads.

3. Heart Health: Cabbage is high in potassium which helps control high blood pressure. It is also high in the amino acid l-glutamine, which plays a very important role in cardiovascular function by supplying a key energy source for endothelial cells that line blood vessels.

4. Constipation: Raw cabbage juice is very effective in curing constipation.

5. Intestinal Health and Ulcers: L-glutamine also protects the stomach lining. Drinking a lot of cabbage juice daily can also help heal ulcers. I often recommend my clients to take the supplement l-glutamine, but eating cabbage can also help heal the stomach, intestines (IBS, Crohn’s, colitis), and colon.

cabbage chips

6. It is cheap and it lasts a long time in the fridge! I always keep one in the fridge.

7. It is one of the very few veggies allowed on Pure Protein and Fat Days!

cabbage chips

Cabbage Chips

Maria Emmerich
These can be made a week ahead of time and stored in the fridge. This recipe was inspired by BonAppetit
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Appetizer
Cuisine American
Servings 4



  • Core and separate the cabbage leaves.
  • Place oven racks in upper and lower thirds of oven; preheat to 200°. Working in several batches, cook cabbage leaves in a large pot of boiling salted water just until translucent and bright green, about 2 minutes per batch. Using a large slotted spoon, immediately transfer leaves to a large bowl of ice water; let cool. Drain cabbage leaves well and dry thoroughly.
  • Set a wire rack inside each of 2 large rimmed baking sheets. Arrange cabbage leaves on racks in a single layer. Bake until completely dry and crisp, about 3 hours. Season with salt.


Traditional Chips = 120 calories, 9g fat, trace protein, 29g carbs, 0g fiber (29 effective carbs)
"Healthified" Cabbage Chips = 40 calories, 0g fat, 3g protein, 9g carbs, 4g fiber (5 effective carbs)

NOTE: Since it is a cruciferous veggie, I recommend that if you have an under-active thyroid, always cook the cabbage first. Raw cruciferous veggies have enzymes that inhibit proper thyroid function because it blocks iodine uptake and can cause an enlarged thyroid. Other foods to avoid if you have an under-active thyroid would be strawberries, peaches, pears, caffeine, soy, pine nuts, peanuts, sweet potatoes. Many foods that are low carb and seem harmless, but are hindering proper thyroid function are raw spinach, kale, broccoli, Brussels sprouts and cauliflower… I would keep those on the down low and always consume cooked.

cabbage chips


1. Thai “Pasta” (The Art of Eating Healthy: Kids)
2. Cabbage Hash Browns (found in Nutritious and Delicious)
3. Cabbage Lasagna
4. Chicken Enchiladas
5. Ruben Enchiladas
6. Fish Tacos
7. “Healthified” Coleslaw (a few recipes in Nutritious and Delicious)
8. Pesto “Pasta”
9. Beef Stroganoff
10. Egg Rolls


Another Cute Testimony

“Hi Maria! I wanted to let you know how much I love your blog, Facebook info, books and of course your recipes. I have not personally had a one on one consultations with you, although I have been to your seminars (which are awesome). For some reason today I felt I needed to share something with your readers. I have struggled for almost 20 years with not feeling well. I knew something was wrong but didn’t know how to go about fixing it. Also like many others, the thought of giving up foods that you love was not something I thought I could do. Well….here I am today to tell you I can do it. I am on day 27 of no gluten, no sugar! I was so sick I had to do a yeast cleanse and am currently doing a liver cleanse. It is not easy to remove food that has such a stronghold in your life BUT once you do…..it is awesome! I don’t have cravings any more nor do I think about food all day, which is huge for me. I am finally starting to feel better so that is a big plus. The best part is…..even though I know I will never eat wheat again, it is okay because I know how to cook Maria style! Thank you for sharing your wisdom and insight about food and how it affects our bodies. To those new to this way of eating….you can do it! Don’t wait for the perfect time to start. It will not be easy but once you get used to it, you will be happy that you did it! Thanks or letting me share.” -Shelly!

If you would like to help out a small family, rather than large business, I am happy to announce that you can now get my books as a high-quality ebook that works on any platform. This is an ebook format that works on any computer or mobile device. It is a beautiful pdf that has all the full-color pages and layouts as the printed books with a click-able table of contents and searching capabilities. This is extremely useful when trying to find a recipe. These books are much higher quality than the ebook platforms (Kindle, apple). Plus, most of the profits don’t go to Amazon or apple! Just go here to get your copy!

Click HERE or select “My Books” above to get your copy now!

cabbage chips

How cute is this!? Craig caught Micah taking food photos like mommy!

cabbage chips

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Karen says:

    Maria: your blog is ALWAYS so informative. Thanks for the info on cruciferous veggies and thyroid. I’ve had an underactive thyroid for decades and never knew about these food ‘offenders’ which I eat alot. I’m making a list of them now. Thanks again!

  • Catherine says:

    Thanks for the recipe. I am very excited to make these – I love chips and guacamole and it has been one of the harder things to give up (guacamole on zucchini slices just isn’t the same). I assume I can make these in the dehydrator – is that correct?

  • Linda says:

    Hey Maria! What courses did you take at college or university to learn such insight into nutrition like this?

    • cemmerich says:

      I got a degree in nutrition and exercise science, but that was mostly food pyramid stuff. What I know now is self taught from the last 8 years of researching the topic and writing books. 🙂

  • Sue says:

    Hey Maria! What book is your Baconaise recipe in? I’ve been eating the Maria way for two weeks now and I am feeling amazing! I am in the middle of the 30 day plan right now but, one of my favore past times has become reading your recipes and planning future meals :).

  • Kari says:

    Hi Maria,
    I love your blog and would like to set up a consultation with you soon! But in the mean time, I was wondering if you know about preventing miscarriages. I just discovered I am pregnant but have had 4 miscarriages in the past couple of years. My first baby was born perfectly healthy and well but since having her 9 years ago, I can’t seem to get through my first trimester. Is this something you could help me with? We have been following the GAPS diet for 1 1/2 years and do not consume gluten.
    Thank you kindly, Kari

    • Kari says:

      In case I didn’t word my question right, does your pregnancy package have information about miscarriage prevention?

    • cemmerich says:

      Sorry, just saw this one. I think I answered this in the other comment. If not, let me know what other questions you have. 🙂

  • Karen says:

    I’m making these TONIGHT! Thank you, Maria.

    Quick question. I have just ordered Swerve and Stevia Glycerite, and I’m considering adding liquid monk fruit (no fillers) to my order. Do you have any experience using monk fruit?

    Thanks again for all your help! You rock!

  • Kari says:

    I wonder if there are is anything you could share on this subject. I am in week 3 and I usually miscarry around week 6. I am also 47 years old.

  • Stacy says:

    I have been reading your blog for a couple of weeks now and I am interested in reading one of your books (actually all of them) I’m 52, just starting to see weight come and NOT go, have thought of myself as a healthy eater but rethinking that! Which would you recommend starting with, keto-adapted? Thank you in advance.

  • Sharron Timmins says:

    YIKES! Dismayed to see the Cabbage Chips recipe ‘Note’ about cruciferous veggies and under-active thyroid issues. I fit in that category – though I take medication for it (and would like to come off of it, but am too chicken!). I eats lots of the veggies that fall in the cruciferous family and certainly this past year have eaten even MORE since giving up the higher carbed and starchy stuff. I read it’s more of an issue if consumed raw, but if your suggestion is to keep the low carb alternatives on the ‘down low’….it sure doesn’t leave a gal many options! What ‘s left to replace cruciferous, if not starch or root vegetables? It must be a pretty small list! :-((


    • cemmerich says:

      You just need to make sure they are not raw and are fully cooked. Cooking them breaks down the enzyme.

  • Stacy says:

    Well, I just couldn’t bring myself to buy Keto-Adapted. There were just too many choices . . . so I had to get the Secrets to a Healthy Metabolism, Sweets, Savory AND Keto-Adapted! Made your Reuben Enchiladas last night . . . huge HUGE hit! Thank you.

  • Dee says:

    Really really looking forward to making these cabbage chips. What a great idea!!!

  • Kati says:

    Does the tartaric acid get cooked out of the cabbage when it’s boiled the dehydrated? Thank you for all you do!

  • Liz says:

    Are these sturdy enough to use as a taco shell? It could be seasoned with taco seasoning.

  • Stella says:

    Hi Maria
    I think I’ll have to make yet a go at theese. I think I was a bit absentminded yesterday as I read the 200 degrees as celcius – so my chips ended up a bit to the dark side 🙂

    I’m currently reading your book “Keto-adapted”. What an eyeopener! You’re really good at writing about these very complex matters in a way that makes it more easy to understand. And I now have a feeling of why my weightloss stopped last Summer and what I should look into regarding my food and drink – and vitamins etc.

    I’m so pleased that I have ordered two of your cookbooks (” The art of Healthy Eating” and ” Nutricious and Delicious”) and can’t wait to get them.

  • Shannon says:

    Do you think it would work without having wire racks to put in each pan? Could I spray with a bit of coconut oil and just set them on a baking sheet?


  • Jocelynn says:

    Omg, I loved these!! I used purple cabbage and instead of using the oven, I put them in my dehydrator at 160F for 3.5 hours. These are the closest to potato chips I’ve had! I really never could take to kale chips (or any other veggie “potato” chip). Thank you! They were perfect. I will be making this recipe weekly.

    I think that next time I’ll try sprinkling a little olive oil and salt on them before I put them in the dehydrator – or even a little bit of apple cider vinegar.

  • Debbie says:

    I am confused about being a ketone fat burner or sugar burner. If you have lunch and 3-4 hours later have a snack aren’t you then a sugar burner again? Eating two meals a day with nothing in between is too hard. Is it ok to have a snack and should it be a protein? Thanks.

    • cemmerich says:

      You can have a snack, as long as it is ketogenic. Being a fat burning is about keeping fat at 70-80%, protein moderate at 15-20% and carbs at 5% or less. 🙂

  • Emma says:

    Hi, in step #3 this recipe says to cook for 3 hours; I think that is a mistake. Should it be 3 minutes instead?

  • Kelle says:

    Hi Maria, I’m confused by cabbage. When I look up the nutrition facts, it states that one cup chopped cabbage is 5g carbs. I read all of the benefits you stated above, but it seems kind of “carby” to me, when trying to keep my carbs at 10-20g per day. Why is it allowed on pure protein and fat days? Thank you for so much great information!

    • Maria Emmerich says:

      Yes, they do add up a bit. They can be ok for some (eating a couple as a snack) and others might have issues. Kind of on the border in that way for pure protein and fat. 🙂

  • Penny says:

    very curious about your comment on the thyroid and the disruption of iodine uptake. I currently take thyroid meds, should I still be concerned? I eat a lot of those mentioned foods!

    • Maria Emmerich says:

      Just make sure they are cooked well (definitely not raw). That breaks down the enzyme. 🙂

  • Theresa Martinez says:

    Can you clarify this for me? you state “A simple but effective remedy for weight-loss would be to substitute meals with cabbage salads.” What do you mean by that? eat salads made of cabbage with a meat on them? I’m confused by what that means. It sounds like instead of eating a meal, eat cabbage as a salad. Just raw cabbage? sorry, I’m just confused. thanks!!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.