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Testimony of the Day  

PHONE CLIENT: “I know we have a couple days left (with our phone consult) but I want to take the time today to Thank You!  

 Although I have not 100% followed the meal plans I am a true believer in this “way of life”. And do understand it’s a journey and I can only keep learning and making adjustments as I do.  I don’t think I could have done this on my own by just reading up on it on line.  

Your emails have been so helpful!  My husband reads your facebook posts to me.  I think we’re getting close to hooking him in too 🙂 Your help was so appreciated especially as we went through my husbands medical crisis!  He is doing much better, blood levels up 2 more points :).  You will definitely see me active going forward on your posts etc.  I need to keep involved in this way to stay the course.  I just bought your new book on my kindle too. You are a blessing to me and many others and show a true gift and passion for others.  Stay the course and we’ll help you spread the word.  

It’s Amazing Stuff!  I look forward to sending you a before and after picture!” Gina

HEALTH ASSESSMENT TESTIMONY: “I would be lying if I said this wasn’t a little overwhelming! (Ok, a LOT overwhelming)! However, that said…. it amazes me that all of this information is coming to me at less than the cost of 2 “urgent” visits to my MD to deal with the belly and other issues.”

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



Carolina BBQ SAUCE

Have you looked at the ingredients in your BBQ sauce? The first ingredient is usually corn syrup NOT tomatoes! But maybe you are saying, “I always make my own already.” BUT how are you making it?

My mom still uses ketchup to make her own and what is ketchup? Nothing but gooey-red corn syrup. You may be thinking, “Well, I don’t buy the ketchup with high fructose corn syrup, I get the organic agave sweetened brands at health food stores.” (such as “organic” ketchup ), but that is no better.

Agave Syrup is marketed as “low glycemic” and that is true, but let’s look into why agave syrup is “low glycemic.” It is due to the shockingly high concentration of fructose. It is 90% fructose and 10% glucose. Sugar is about 50/50% fructose to glucose, honey is about 55% fructose, high fructose corn syrup can range from 55-65% fructose.

Why FRUCTOSE is so harmful:

1. Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past the sugar-regulating pathways and into the fat-formation pathway. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE.

Consuming fructose is essentially consuming fat! This is why I see so many children with fatty liver disease…they aren’t drinking alcohol, they are drinking sodas, juices and consuming too much fructose!

The liver governs how efficiently we lose weight as well as governs our moods. It can become congested from not only the foods you eat, but all of the make-up and soaps you use on your skin! I had one client who had her liver enzymes go back to normal once she ditched all of the lotions and make-up products she was using!

Read more tips and tricks to health in Keto-Adapted.

Carolina BBQ SAUCE

“Healthified” lip balm. Click HERE to find the ingredients. 

2. Fructose reduces the sensitivity of insulin receptors, which causes type II diabetes. Insulin receptors are the way glucose enters a cell to be metabolized. Our cells become resistant to the effects of insulin and as a result, the body needs to make more insulin to handle the same amount of glucose. We also start to produce insulin as a defense mechanism even if we don’t eat and sugar or starch. YIKES! This is why we shouldn’t allow our children to eat so much sugar and starch either…even though they are thin and active, you are setting them up for an adulthood where they can’t enjoy a dessert without reaping the adverse effects. I grew up on Fruity Pebbles and skim milk for breakfast, Cocoa Pebbles for dinner, which is why I am so sensitive to glucose.

3. Fructose is high in uric acid, which increases blood pressure and causes gout.

4. Fructose increases lactic acid in the blood. High levels cause metabolic acidosis especially for those with conditions such as diabetes.

5. Fructose accelerates oxidative damage and increases aging. Fructose changes the collagen of our skin making it prone to wrinkles.

6. High consumption of fructose leads to mineral losses: iron, calcium magnesium and zinc, which can lead to low bone density (osteoporosis). It also interferes with copper metabolism. This causes collagen and elastin being unable to form, which are connective tissue that hold the body together. A deficiency in copper can also lead to infertility, bone loss, anemia, defects of the arteries, infertility, high cholesterol levels, heart attacks and inability to control blood sugar.

7. Fructose has no effect on our hunger hormone ghrelin and interferes with brain’s communication with leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant! (please read the chapter on HORMONES in Secrets to a Healthy Metabolism for charts on FOODS to Eat and FOODS to NOT EAT to balance your hormones properly.)

Carolina BBQ SAUCE


This recipe is a little different than a tomato BBQ sauce, but it is very tasty! This is one awesome pure protein and fat meal! I add a Protein Bread bun with an organic hotdog and I was one happy girl!

To read more tips on how to accelerate weight loss, check out my book, Secrets to a Healthy Metabolism. Some awesome tips include Pure Protein and Fat days, Activating Brown Fat, Intermittent Fasting, the After-burn effect, supplement suggestions and much more!

Carolina BBQ SAUCE

Served with Smoked Ribs and my KFC Coleslaw and peach iced tea.


1 cup prepared yellow mustard
¼ cup Swerve confectioners or 1/4 tsp stevia glycerite
¾ cup coconut vinegar or cider vinegar (see below)
1 TBS chili powder
1 tsp ground black pepper
1 tsp ground white pepper
¼ tsp cayenne pepper
½ tsp Organic Tamari sauce (or coconut aminos)
2 TBS butter or coconut oil
1 tsp liquid smoke flavoring

In a saucepan over medium heat, stir together the mustard, sweetener, cider vinegar, chili powder, black pepper, white pepper, and cayenne pepper. Simmer for 30 minutes. Stir in the Tamari sauce, butter, and liquid smoke; simmer for 10 more minutes. Cool completely, and refrigerate overnight to blend flavors before using.

Traditional BBQ sauce = 71 calories, 11.8 carbs, trace fiber
“Healthified” BBQ sauce = 37 calories, 1.9 carbs, 1 g fiber

Coconut Vinegar nutritionally exceeds other vinegars in its amino acid, vitamin and mineral contents, and is an excellent source of FOS (a prebiotic that promotes digestive health). In addition to using in your favorite dressings and marinades, our Coconut Vinegar may also be used instead of apple cider vinegar for skincare or with any internal cleansing program. (This delicious vinegar does not have a coconutty flavor.) Click HERE to find.

Carolina BBQ SAUCE


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.".


  • Jeanne says:

    wow-so informative about fructose–I have had gout for years-bad gout-hard to control gout–but I try so hard to stick to a low carb diet but this is the first time I have seen the fructose-gout connection!!! thanks!! I reap so much information here–I appreciate the recipes so much but I really gain even more from the knowledge about the body and why we feel the way we do when we eat wrong!! thanks for explaining it over and over and over until we finally get it–I am printing todays fructose exlanation out and putting it on my mirror for awhile!!!

  • You are welcome! Thank you for your support!;)

  • Jennifer says:

    Yes, Maria – great post, great info. Thanks.

  • Maria, i would love to know about mayonnaise, I am a diabetic and love to have it in my food, is that ok?

  • Heather says:

    Yummy! I do love the Georgia style that you have here. I have your cookbook, so it is probably in there, but do you have a tomato based one? My husband prefers it; think Famous Dave’s Devil Spit. Oh, and I love their new pineapple rage (sweet and hot). Is there a way to make a “faux” one of that healthified?

  • Ah! A man after my own heart! I LOVED famous daves BBQ sauce in my past “fat life!”;)

    I make my own tomato BBQ sauce, I just have to sit down and write it;)

    Thanks for your support!

  • Heather says:

    Can’t wait to see the recipe! Thanks!

  • Heather… It is SO tasty! Different, but tasty!

  • What do you think about this when it comes to fruit? (in regards to it’s fructose not being harmful due to the difference between natural and man-made?


  • I still think that for people with damaged metabolisms and fatty livers, fruit should be eliminated too. Certain fruits have a lot of fructose and some are quite low.

    I would like to see people treat fruit as a dessert rather than a “free food” like Weight Watchers considers it:)

  • Nikki says:

    My husband and children LOVE Miracle Whip and Ketchup.. Is there a recipe to make a healthy version or a healthy substitute that will taste the same…

  • I think this Mayo tastes a lot like Miracle Whip and it is made from free range eggs: http://astore.amazon.com/marisnutran05-20/detail/B0046HFNEG

    As for ketchup, try this one: http://astore.amazon.com/marisnutran05-20/detail/B0052NC940

    Happy Eating!

  • Linds says:

    Hi Maria! I randomly found your blog today while searching for grain-free recipes and I’m HOOKED. 🙂 I’ve spent the last 5 of 6 hours reading through your posts. [Hey, It’s my day off.] THANK YOU for all of this information and the awesome recipes you give us. Truly! I’ve already told LOTS of people about Nutritious and Delicious. I’ve been revitalized in my grain&sugar-free lifestyle by reading your blog. I can’t wait to get your books, too.

    One thing I do want to point out is a possible typo in this particular post [under number two in the Fructose section]: “…This is why we should allow our children to eat so much sugar and starch either…”
    Is that supposed to say, “…we shouldn’t allow…” ?

    Again, THANK YOU for doing what you do, it’s already changing my life.
    -Lindsay Coleman

  • Thanks SO much for your good eyes Linds!

    I will carry your sweet words with me today:)))

  • Hi Maria, I just finished reading your book (Secret’s to a Healthy Metabolism) and I have a few questions. Where does tempeh fall out in terms of good choice or bad choice? Also, what about quinoa? Also, I was hunting around for a recipe to homemade ketchup, but don’t see it anywhere – have you published one somewhere? Thanks so much! Your book is full of a lot of great advice and helpful nutritional information. I’m looking forward to tweaking/overhauling my diet and fitness habits and hoping for good results! ~julie adler

  • I have charts in my cookbooks: http://astore.amazon.com/marisnutran05-20/detail/1456593595

    But this will help some:
    White Rice = 242 calories, 53 carbs, 0 fiber
    Brown Rice = 218 calories, 46 carbs, 4 fiber
    Quinoa = 222 calories, 39 carbs, 5 fiber
    Wild Rice = 166 calories, 35 carbs, 3 fiber
    Cauliflower Rice = 28 calories, 3 carbs, 1 fiber

    I don’t recommend any grains:)

  • Stacy says:

    Maria – when a recipe calls for Agave, what can you sub it with? Perhaps swerve and some liquid?

  • Anonymous says:

    Thanks so much for sharing our knowledge and recipes! I stumbled onto your blog through pinterest a few weeks ago and have been pinning away ever since – in addition to purchasing your metabolism book and many grocery items!

    Since that time I’ve cut out gluten, grain, sugar, and starches, and cant begin to tell you the difference I feel. Your recipes have made it easy for me to transition to this new lifestyle – now I’m slowly working on my family.

    I tell everyone I can about your blog – it’s been a lifechanger for me.

    Thanks again!

  • Lisa says:

    Thanks for this article. I remember when Agave first came out on the scene I thought it was the next big thing, then found out it was just another form of sugar I couldn’t have! This recipe looks amazing as always!!! Coconut vinegar intrigues me, will have to search that out and try this. It looks wonderful!

  • Sandy Munn says:

    I didn’t see anywhere how big the serving size is on this BBQ recipe.

  • Kate says:

    OMG Maria! I made this delicious sauce as suggested for the Pizza Base (BEST pizza base EVER) and it was delectable! This sauce is a game changer along with your mayonnaise. Thank you for inspiring me! 🙂

  • kelly says:

    Hi Maria, love this recipe! Just an FYI, watch the mustard to vinegar ratio. If the yellow mustard you are using contains vinegar, cut what you add to 1/4 cup. The first time I made it, way too much vinegar, then realized I needed to cut it. Also, instead of butter, add bacon fat, adds great smokey flavor. This is our absolute favorite!

  • Kristin says:

    Ok- so tonight I had some leftover pork roast I wanted to use up. I cooked some cabbage and onions, and wrapped the pork roast and cooked cabbage up in Indian fry bread from 24/7 low carb diner, and dipped it in this sauce….. I was literally moaning when I was eating this!!!!! It was DELISH!!! Thank you for all your wonderful recipes Maria!

  • Linda says:

    just a heads up! This smells horrible when you scorch it because you got distracted while cooking. Oops.

  • Tami says:

    I’m actually having it again tonight with BBQ. But I mix it with your homemade keto mayo. Delicious. Love this recipe 🙂

  • Elaine says:

    I dont have swerve confectioners but I do have Xylitol granular … Can I substitute it one for one. Is there somewhere on here that describes the various sweeteners and compares.

  • Pamela Rose says:

    Where do you buy Swerve? Is it regonal? No one around me has even heard of it

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