Testimony of the Day
“The very first time in my life I was asked if I liked myself and I couldn’t answer. This was the turning point in my life. I first tried traditional medicine: anti-depressants, anxiety medications, Thyroid medication for my “hypothyroid” etc. but with little to no avail I turned to nontraditional medicine. I was 20 years old. I was able to treat my illness through diet and nutrition but I realize not all cases are that simple. I strongly believe that had I seen a psychologist before my life style change they would have diagnosed me with bi-polar. I was a mess. Sad, angry, paranoid, blaming others, something was always “wrong” or “a muck” but I never could put a finger on it. I would break down and cry throughout the day and I would always “come up” with a reason why I felt the way I did.
I first started by making dietary changes, eating protein, less grains and sugar. It helped some but not enough. I then sought Maria’s help. At my appointment, I started to cry. I said I don’t know what’s wrong with me, maybe it’s just been a long day. I remember feeling a dark cloud over me.
Once I started your diet, my cloud was lifted, my brain fog, my depression, my pain, my suffering. I was a “new person.” I was my old self again! I was 21 years old. After the life style changes of diet, and nutrition my fibomyalgia, freezing cold all the time and sadness went away. Things were finally “perfected” once I went 100% gluten free. Until I went 100% gluten free I kept developing new allergies. I was always bloated and constipated. I would still have occasional emotional unsteadiness.
With Maria’s guidance of supplements and staying 100% compliance to her diet, my gut has finally healed, my emotional health completely stabilized, my acne gone, excess pounds gone, brain fog gone, tired / fatigue gone. I am the healthy image I longed to be. It took time, persistence, patients, and self-discipline. It has been a journey that has paid off! I am now a wife and mother of three and to have the positive energy for all of them they need. I can truly be the sound and encouraging spiritual head of the home, focused on them and not on myself. I am now 29 years old.”
To get the results like this client, click here to get started. You do NOT have to suffer through this alone!
Before I started my job as a nutritionist, Craig (my husband) and I had some really tough curve balls thrown our way. I was a rock climbing guide and I loved my job but with the bad economy came bad news. Craig lost his job which was our main source of income. Shortly after that happened, I went to have my yearly physical and I was a puddle. I cried at the drop of a hat, worried that we were going to lose our house and our dream of adopting children. My doctor immediately thought she would be a helpful “problem-solver” by offering me an antidepressant. She did not check my vitamin D levels (which ended up being low after I had them checked with a new doctor), nor did she check my liver health, which was also probably horrible with my high carb diet at the time. Not to mention the fact that I was also training for a marathon which added stress to my adrenal system.
She also did not ask if I take fish oil or a probiotic. All of these should be a prerequisite for patients to test and incorporate before being offered these mind-altering addictive drugs with lots of side effects. We would save a whole heck of a lot of money on health insurance!
On top of that she did not ask what my diet was (p.s. this is the same doctor that didn’t ask about my diet when I had severe IBS, needless to say, after this visit, I changed doctors). In biology class we are taught that our blood is manufactured and begins in the bone marrow. In Chinese medicine, we are taught that our blood begins on the end of our fork. Yep, we really are what we eat.
One of the most common serious ailments I see in my office is depression and anxiety. Our brain and cells are over 60% fat. With the trends and tips that health magazines and commercials push on us, it is no wonder depression is sucking us all down! Before my passion for nutrition came along, I had a passion for donuts. I was an athlete and thought I could get away with eating what I wanted, as long as I worked out. NOT TRUE. Even though I ate enough calories, I was starving myself … specifically, I was starving my brain. Even though my stomach was filled with “substance” my brain kept telling me to eat; our bodies are smart, they make us crave certain nutrients we need. In my low-fat past, I always felt guilty about enjoying fatty foods. But the human body is hard-wired to crave cholesterol and fat because our body is made up of this crucial macronutrient, so don’t feel guilty! You crave cholesterol and fat because they’re critical to your health. When you eat real cholesterol and fat, you regulate insulin levels and trigger enzymes that convert food into energy.
Cholesterol from food controls your body’s internal cholesterol production and protects your liver. Your liver is what governs not only how effectively your body burns fat, but it also governs your mood.
Some signs of a toxic liver are weight gain, depression, cellulite, abdominal bloating, indigestion, fatigue, mood swings, high blood pressure, elevated cholesterol, and skin rashes. Many people struggle with weight gain and a sluggish metabolism most of their lives, and go through lots of yo-yo dieting unsuccessfully. “So why doesn’t anything work?” You may have been tackling the symptom when we should be addressing the cause; weight gain is often due to poor liver function. The liver performs more than 400 different jobs, and is the body’s most important metabolism-enhancing organ; it acts as a filter to clear the body of toxins, metabolize protein, control hormonal balance and enhance our immune system.
“Thank You Thank You! With your help, I am off the anti-depressant that I had been taking off and on for almost 20 years, wow I can’t believe it! I had been convinced that it was something I was going to have to take for the rest of my life. I feel great, I still get a little emotional the week before my period, but it is manageable. In addition to that, I am off the Armour thyroid. I will have my levels checked again in two months, but the last time it was checked I was holding in the normal range.
Also, when I started working with you I was on the verge of having my gallbladder out, which I am happy to say, I sill have my gallbladder with no significant issues. Anyway, thank you again, I know if I would not have found you, I would not feel so amazing!!!”
Your liver is a “worker bee” that can even regenerate its own damaged cells, but our liver is not invincible. When it is abused and lacks essential nutrients, or when it is overwhelmed by toxins and excess estrogens, it no longer performs as it should. Fat may build up in the liver and just under the skin, hormone imbalances can develop, and toxins increase and get into the blood stream. The liver metabolizes not only fats, but proteins and carbohydrates for fuel. It breaks down amino acids from proteins into various pieces to help build muscle; which directly impacts your calorie burn. It also transports amino acids through the blood stream for hormone balance; which is critical to avoid water retention, bloating, cravings, as well other undesired weight issues. There are many different amino acids that have a variety of important jobs. For example l-tryptophan is an amino acid that comes from protein that helps build serotonin. Other amino acids also help move waste such as excess “bad” estrogen, detoxification and elimination through the kidney, as well as many other functions like building muscles.
The liver’s most important function, and the one that puts it at greatest risk for damages, is to detoxify the numerous toxins that attack our bodies daily. A healthy liver detoxifies many damaging substances and eliminates them without polluting the bloodstream. When we cleanse the liver and eat the right foods, liver metabolism will improve and we start burning fat.
These would make a great breakfast for Thanksgiving morning! This recipe made a more “bread-like” product as compared to the one without whey protein. Again, be careful…they are addicting!
3 extra large eggs, separated (reserving 1/2 of the yolks for filling)
1/4 tsp cream of tartar
1/4 cup Swerve (I used 1 tsp stevia glycerite)
1 tsp cinnamon
3 TBS sour cream or coconut cream
1/2 cup Vanilla Egg White or Whey Protein
4 oz cream cheese or coconut cream, softened
1/2 of the egg yolks from above
1/4 cup Swerve (I used 1/2 tsp stevia glycerite)
1/4 tsp vanilla
Optional: ¼ tsp lemon, almond, orange, raspberry extract
Pastry directions: Separate eggs, putting the whites in a large bowl and the yolks in a medium bowl. Take 1/2 yolk out and put it in a little dish to reserve for filling. With your electric beater, whip whites and cream of tartar until very stiff, then add the whey protein.
Add sour cream, cinnamon, sweetener to the yolks and beat well until smooth. Gently fold yolk mixture into the whites, using a big spatula,being careful to get it all blended well. Grease a cookie sheet and plop 6 equal mounds of batter to make 6 Danish. Make an indent on each mound and fill with filling. Filling: Soften cream cheese and add the 1/2 egg yolk, sweetener, extract, and flavoring. Fill pastries.
Bake about 25-35 minutes at 300 until golden brown. Remove, cool and enjoy. Makes 6 servings.
NUTRITIONAL COMPARSION (per serving)
Starbuck’s Danish = 420 calories, 25g fat, 7g protein, 39 carbs, 1g fiber
“Healthified” Danish = 165 calories, 11g fat, 12g protein, 2 carbs, 0 fiber
|PUMPKIN DANISH: add pumpkin puree in place of cream cheese in the pastry portion and add 1-2 tsp Pumpkin Pie Spice|
That looks just like a Danish! 🙂
Can you tell me why every time I mix something in my stiff whites they go runny on me? I cannot keep them stiff, and I do not end up with mounds, but pools…
One tip to keep the egg whites whipped is to add less of the yolk. AND always make sure everything is dry…no water can get into the whites or they will fall.
I made these this morning and they turned out far better than I expected after I accidentally over beat my whites 🙂 The consistency is amazingly breadlike, and the stevia taste wasn’t too powerful for me (though I left out the additional 1/4 cup of truvia). I think the creamy part in the center could have been more sweet, for me, though. I think I’ll add a smidge of honey to my centers from here on out, and I would love to put some flavored extracts in there. Yummy!
Perhaps this is a silly question–but I thought of it after baking these the other day. How do you store them? Do they need to be refrigerated?
I don’t think that is a silly question. But I would keep it in the fridge;)
It would be best to make the egg white portion last. Make the cream cheese filling first, then the yolk mix, then the egg white portion. This will prevent the whites from getting runny before you bake it.
Thanks for sharing all your wonderful recipes!
Thanks Johanna! You are all awesome!
I just made these and have to say they are WONDERFUL! Thanks for shareing!!!
Thanks SOooo much for writing! I love these too!;)
DO you have a recommendation on measurements for a sugar substitute replacement for the Truvia? I am not a fan of stevia.
My recipes will call for erythritol and stevia glycerite. I use these separate to help keep my costs down.
In any recipe you can use ZSweet, Truvia, Organic Zero, Xylitol or Just Like Sugar. In order to use
a different product, use the same amount of sweetener for the amount of erythritol in the recipe
and omit the stevia (except for Organic Zero, that is only erythritol and you will still need stevia
1 cup erythritol and 1 tsp stevia = 1 cup ZSweet
1 cup erythritol and 1 tsp stevia = 1 cup Truvia
1 cup erythritol and 1 tsp stevia = 1 cup Xylitol
1 cup erythritol and 1 tsp stevia = 1 cup Just Like Sugar
1 cup erythritol and 1 tsp stevia = 1 cup Organic Zero and 1 tsp stevia
NOTE: If a recipe calls for a specific sweetener, the final product will not be the same if you
substitute a different sweetener, for example, ice cream will not be soft if you use all erythritol
instead of Just Like Sugar.
i have been wondering about sweeteners for a while. granulated xylitol is at my local health food store, but I have to order erythritol (which I hope to do soon). I’m glad you took the guess work out. thanks! I came here to see the comments because I am going to make these today! 🙂 I love(d) cream cheese danishes! I’m excited! I don’t have a muffin top pan. wondering if I can make smaller danishes in a regular muffin pan… ? If I can keep my whites stiff enough, I will make these on a cookie sheet.
oh and I had one more question… is that 1/2 of a yolk (like from 1 egg?) that you set aside? or 1/2 of the all the yolks?
Yes! A muffin tin would work great!
You want to use 1/2 of all the yolks.
Are you sure about the yolks for filling yolks? If it’s half of all the yolks wouldn’t you list it in the recipe as reserve 1 1/2 yolks for the filling? I’m really confused. HELP….
I reworded it above. 🙂
Hi Maria, thanks for the response 🙂 I just put them in the oven.. the whites totally broke down. I dont know why. weird. and I just realized I forgot to add the whey! ugh! Hopefully they will still be good. I put them in muffin pans which is really handy considering it had turned totally liquid so at least the muffin tin will hold the shape. lol not my day I guess! I will try again another time!
they were still yummy 😉
Ok so i made these tonight, without the whey and i added an ounce of cream cheese to the “Bread” mixture per the yolk. OMG these taste sinful. This is one of the best “dessert” breakfast low carb foods i have found! THANK YOU SO MUCH!
Yay! Glad you liked them. 🙂
Been wanting to make these — finally while the babies are asleep — they are yummy – can’t wait to share with the family. I didn’t beat my whites quite long enough — but they turned out anyway == love em! Terry DUncan
Thank you Terry! 🙂
My husband LOVES cheese danish, so this is on my short list of “to try” recipes. One question…in the recipe, it says “1/4 cup Swerve (I used 1 tsp stevia glycerite)” I assume you use the stevia glycerite in addition to the Swerve?
Nope, that is or. So you can use 1/4 cup swerve or 1 tsp Stevia. 🙂
Everytime I had the whey protein powder to my nice fluffy egg whites, everything falls flat. I’ve made these twice now, and both times the same thing. Any suggestions?
I’m thinking about next time mixing my protein powder into the sour cream mixture and gently folding it in with that.
I am not sure. Have you seen the video here?
Let me know if you try mixing the protein and if it helped. 🙂
Do these freeze well?
Yes, they do. 🙂
This Danish sounds amazing! With Thanksgiving around the corner, I thought I’d make the Pumpkin Danish. First, when you see 1/2 the yolks do you have to break a yolk in 1/2 to make 1 1/2 yolks or just use 2 yolks (unless you double the recipe then I could use 3 yolks? Second, you say “PUMPKIN DANISH: add pumpkin puree in place of cream cheese in the pastry portion and add 1-2 tsp Pumpkin Pie Spice….I’m confused as the cream cheese is listed in the filling portion. ?? Did you mean in the “Filling”? You also call for 3 extra large eggs. Should I buy Extra Large regular eggs as my organic eggs are Large? Have you ever made a Pumpkin Bar or Cookie yet? Thanks so much for sharing with us these wonderful recipes that help me to continue get better. My daughter is getting married 11/30/2013 and I am going to make your Protein Lasagna (one of our favorites) for the wheat free entry for the rehearsal dinner. God bless! Brenda Sitter
Just 1/2 of 1 egg yolk. Yes, the filling become pumpkin filling.
I made these last night. It seemed like maybe the whites mixture fell at the last second so when I tried to form them on the tray they were like puddles. Oh well. cooked them anyway. They still looked good coming out, even if some had melded together. I tried one and Oh Dear. Oh my. I had to eat another. Then one looked like it may not have been evenly cooked, so I ate that one too, just to make sure. The next one didn’t come off the pan quite right, so I had to eat that one as well or else it would have looked sloppy. I ate a fifth one because I just couldn’t help myself. I managed to save ONE SINGLE DANISH. These are… amazing, if very very dangerous. And it looks like they fit into Pure Protein/Fat days as well… !!! Incredible. In case I ever manage to learn self control, what do you think is the best way to store these babies?
I store mine in the freezer and take one out at a time for portion control. 😉
Oy. Thank you! I fasted all day today to make up for all those danishes yesterday and just broke my fast with…
…the last danish. Next time I’ll stick them all in the freezer as soon as they’re out of the oven 🙂
I’ve never ever binged on keto before, but damn if those danishes aren’t irresistible!
I tried making these tonight. I followed your video of how to make egg whites. I whipped the 3 egg whites and 1/4 teaspoon tarter for 8 minutes in my kitchen aid and then poured the 1/2 cup whey in, poof my egg whites were gone. I’m not understanding what I’m doing wrong. Any suggestions?
Any moisture that touches the whites will make them fall. Also, any yolk in the whites will keep them from getting stiff.
I just wanted to let you know you have a fan over here in the UK. I’ve been following you for a while and some of your recipes have become a staple in our diet – we make your cauliflower seafood risotto and your pizza almost every week. I must admit I usually ‘edit’ your recipes (I do that with all recipes- I substitute /add/ omit things if I don’t have them) but I don’t think it changes the recipes much. Thank you for all your brilliant ideas- I would have never come up with them myself:) I have just made the cream cheese Danish pastries and they turned out great. I had no issues with the whisked whites staying firm. As usual, I made some amendment to the recipe: I omitted the sweetener in the pastry (I forgot to add it:), used white vinegar instead of cream tartar and used milk powder instead of whey protein and quark with a bit of lemon instead of sour cream . For the filling I replaced cream cheese with quark and used honey instead of the sweetener. I also added lemon zest and it tasted heavenly. As I said, mine came out great. I wish I could send you pictures:) Thank you again for that recipe; it rocks!:)
I might miss this but how much pumpkin do we add instead of cream cheese?
Just add enough to taste. 🙂
I made the cream cheese and pumpkin last night. I think I messed up the pumpkin. Do I add pumpkin to the cream cheese? Because I completely omitted the cream cheese and just added the pumpkin to 1/2 egg yolk other ingredients listed. They still taste fine but the cream cheese ones are delish.
Thank you Maria!
Add to cream cheese. 🙂
I only have plain jay Robb whey how can I use it for this without it turning out flavorless?
Yes, you can just add a little extra sweetener to taste. 🙂
Do I need to add vanilla flavor as well and if so how much?
You don’t have to but can add a 1/2 tsp or so if you like. 🙂
Hi maria I have heard that coconut oil contains mct’s which act like carbs in the body. Does this mean that when you consume coconut oil you produce ketones from the coconut oil and not the stored body fat? Does eating coconut oil make you store more fat because you are getting energy from the oil instead of fat reserves????
MCT do not act like carbs in the body. Medium Chain Tryglicerides (MCT) are a fat that is most easily turning into ketones in our blood (which is what you fuel your body on when you are keto adapted, instead of glucose). It will be more about how much you eat and how much you are working out and moving to determine how much fat reserves are used for energy.
So if you are not very active can you still eat coconut oil?
Yes, it is going to be more about total calories and the right ratios of fat/protein/carbs.
Ok so I am trying to gain weight 16 yrs, female, sedentary, 5’3″ what should be my calorie intake as well as ratios? Also how much coconut oil can I eat because I really like it and am wondering if I am consuming too much would it harm my body? Will I gain a lot of body fat?
I would try to stay within the ratios of 70-80% fat, 15-20% protein and 5% carbs for the calories that you are shooting for. 1 gram fat is 9 calories, 1 gram protein or carb is 4 calories. Too much coconut oil shouldn’t be an issue. It is hard to eat too much fat, you get full quickly. 🙂
I have also been eating less than 30g carbs a day and I checked if I was in ketosis with Bayer ketostix and it showed up as negative so I am not sure what I am doing wrong I have been eating this amount of carbs for like a month and before that I never went above 50g. Is 30g too little for my age or should I up it to 50g again?
Those urine sticks aren’t the most accurate. Many time just test how hydrated you are. It can take 2-4 weeks or more to get to full ketosis. 🙂
Also what is your take on oat fiber 500 it’s all fiber and I’ve heard it is very similar to flour?
I am not a fan of any grains, sorry.
Ok thank you
So I should just test how hydrated I am and I’ll be ok?
Well, the urine strip just aren’t terribly accurate. But if you are consistently getting a good ketone reading, then you are likely in ketosis. 😉
It usually says small amount but I have been eating less than 30g net carbs for 3 or more months
Hi maria I was curious to know what you have to say about quest protein bars? Are they healthy? Do they stall ketosis or raise blood sugar? My favorite is the coconut cashew and I like having one as a treat every other day or so so I was wondering what your take on these bars is since I’ve been hearing stories that they can raise Blood sugar.
In most cases, I think they are too high in carbs for me. It a worst case scenario (traveling and no good options), they are ok in a pinch.
Most are only 2-6 net carbs though? Is that too high?
I always count total carbs when talking about keto-adapted diet. 🙂
I was reading the carton on my organic eggs and it said 1g carb per egg. Is this true?
Yes, there is naturally about 0.5 carbs per egg. 🙂
Ok so I love eggs and have 2 full eggs with 2 egg whites and this would be 2g carbs but I fry them in olive oil and top the omelette with some sliced avocado. This is still low carb correct. So, can I have as many eggs as I desire or do I have to watch my consumption of those too now? Also how much avocado would be ok to eat per day (in g/oz) because I would go crazy with the avocado and eat a whole avocado sometimes (they are sooo good!) but I now know that those have carbs too!
Yes, eggs are always a good option. 🙂
I heard that fiber isn’t absorbed by the body though so aren’t you supposed to subtract that? I am quite confused because flax is all fiber so wouldn’t that be zero carbs? I would think it would be easier for me to get less than 30g net carbs than carbs total
Whenever I talk about keto-adapted and carbs (5%) it is total carbs. I have had clients that leave ketosis when getting too many carbs even when they are mostly fiber carbs.
Also, you do absorb fiber, it just gets absorbed slower than sugar carbs.
So too many carbs from avocados, nuts, and vegetables are bad even if it is less than 30g NET carbs like yesterday I had 42g carbs TOTAL, but 32 of those were frm fiber such as flax, psyllium, avocados, tomatoes, other veggies, and a serving of unsweetened bakers chocolate that I sweetened with stevia. Am I not doing good in terms of carbs?
You can probably have about 50 grams carbs and stay in ketosis. So you should be fine. If trying to lose weight, 30g is best. 🙂
I am actually trying to recover from anorexia so I guess 50g of carbs or less would seem reasonable right?
Yes, it is. 🙂
Hi maria is eating 2-4 WHOLE eggs everyday bad for my cholesterol. I am 16 by the way, but I I’ve eggs and have an egg omelette everyday of 2 whole eggs and 2 whites along with a few strips of bacon sometimes or smushed into a sandwich (oopsie bread of course). My dad was yelling at me saying my cholesterol is probably really bad by now is this true? I’ve been doing 50g or less of carbs for almost a year
Please read this 3 post series about cholesterol. It will explain everything. 🙂
WOMEN especially need cholesterol. Cholesterol makes sex hormones.
If you don’t want hormonal issues – EAT those eggs – especially the yolks, girl 😉
So I tried this but I whipped in the whey and I think my attempt at the Danish fell. They are super runny and I know it wasn’t from moisture etc. So, I am supposed to fold in the whey?
Yes, just fold it in so the whites don’t fall. 🙂
Wish I read this earlier today! I thought I should have folded them in. Next time I won’t second guess my gut feeling.
I was hoping to make these but all I have on hand is Truvia. Do I use 1/4 cup or just 1 tsp? Sorry, all the conversions confused me 🙂
1/4 cup. 🙂
I just made these … and the pastry batter was indeed too runny…SOOOOOOOO I added a tablespoon of coconut flour and baked them in a muffin tin, dropping the filling in the middle, which was heavy enough to kind of fall into the centre (I allowed the filling to thicken in the fridge while I made the pastry)
I think it’s going to work…I will report back if it doesn’t.
Thanks for the recipe, Maria <3
it’s so runny? I don’t really understand the tips in the comments. How do you end up with a pastry? can you please break it down step by step. I followed the directions, I got stiff whites but then when I added the yolk it was watery. Any chance you can post step by step pix for this one. I think it’s tricky for non bakers 🙂
Your whites fell. Here is a video of the process. The whites need to be very stiff.
Mine was a complete fail. The batter was too runny and they ran right off the edge of my cookie sheet and made a mess at the bottom of my oven. Thank God I have a silicone oven liner! I’ll try again next time with a casserole dish with sides.
You need to whip the whites until very very very stiff. The batter won’t be runny then😉
We wish to thank you yet again for the lovely ideas you gave Janet when preparing
a post-graduate research and, most importantly, regarding providing every one of the ideas in a blog post.
Provided that we had known of your website a
year ago, we might have been saved the unwanted measures we were
participating in. Thank you very much.