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Slow Cooker Beef and Broccoli

Testimony of the Day

“When I began my journey with you I was size 3X. I had terrible mood swings and depression. I was diagnosed with autoimmune diseases such as fibromyalgia, idiopathic thrombocytic pupurra (I.T.P.), osteoarthritis and asthma. I had fatty liver disease, high blood pressure, eczema, rosacea, skin tags and migraines.

I am now an extra large, I have no depression or mood swings. Though there is no test to prove it, I feel I no longer have fibromyalgia. I no longer use inhalers for asthma and I feel that has disappeared too. The damage from the osteoarthritis unfortunately cannot be reversed. My low blood platelets from the I. T. P. use to average a count of 30, 000 and now sit between 70 and 80, 000. My iron count averaged around 2 or 3 and I use to get infusions every 6 months. I now average a count of 10 and haven’t had a infusion in over 18 months.

A recent ultrasound shows my liver is now normal. My blood pressure is stable. Skin tags are gone, eczema flare ups are rare and my rosacea is better. Migraine headaches are a thing of my past. I haven’t had a cold in over two years. I have removed 90% of prescription medications from my medicine cabinet. Nobody can convince me that this is a coincidence. I believe 100% there is health benefits to this way of eating.” -Terri

If you too want to start healing your body, click HERE for a consult. With the right diet and supplement plan, you can feel like a new person!


Plan Plan Plan is the key to success

One trick that works for our family is that Craig helps clean up after dinner, while I prepare dinner for the next night. I often fill my slow cookers with a main dish, side dish and dessert (yes, I have 3 beloved slow cookers). Then in the morning, all I have to do is take the slow cooker shell out of the fridge and turn them on. That takes so much stress and anxiety out of my day!

To get over 300 slow cooker recipes, check out The Art of Healthy Eating: Slow Cooker, click HERE to order. 

Happy Eating! Thank you all for your love and support!

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I am more like you than you realize… you can find me opening a Kettle and Fire organic beef broth instead of making my own broth quite often.

Special Deal!

Kettle & Fire have setup a special deal for our followers. Get $10 off your first order! Just just CLICK HERE to get this great deal!

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I am more like you than you realize… you can find me opening a box of Trader Joe’s organic beef broth instead of making my own broth quite often. BUT when I am not overwhelmed with work, I slow down and prepare a lot of things I know I should be doing such as making my own bone broth.

NOTE: The longer you cook it, the darker and thicker it will get. If you use homemade bone broth in this recipe, you will not need guar gum as a thickener. Click HERE to read more on bone broth.

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Take-Out Crockpot Beef & Broccoli

Maria Emmerich
Helpful Cooking Tip: All crockpot temperatures differ a bit, yours may differ in temperature than mine (click HERE to find), I suggest cooking this for 4 hours on your first attempt. 6 hours will most likely make “shredded” beef instead of slices, so decrease cooking time by 2 hours if desired. We did it for 6 hours and loved it!
Course Main Course
Cuisine Asian
Servings 4


  • 1 lb. boneless grass fed beef chuck roast, sliced into thin strips
  • 1 cup organic beef bone broth
  • 1/2 cup coconut aminos or organic Tamari soy sauce
  • 1/3 cup Natural Sweetener
  • 1 TBS sesame oil
  • 3 garlic cloves minced
  • 1 TBS fresh ginger grated
  • 1/2 tsp guar gum thickener, if you aren't using homemade bone broth
  • 4 TBS sauce from the crockpot after dish is cooked
  • Celtic sea salt and pepper to taste
  • 1 cup frozen organic broccoli flowerettes
  • 1 pkg Miracle Rice rinsed


  • In the insert of the slow cooker, whisk together beef consume, coconut aminos or organic Tamari sauce, natural sweetener, sesame oil, garlic and ginger.
  • Gently place your slices of beef in the liquid and toss to coat.
  • Turn crockpot on low and cook for 4 to 6 hours.
  • When done, if you did not use homemade bone broth (which is very thick) in a small bowl, whisk together the guar gum and cooking liquid to create a sauce, pour into crockpot, stir to mix well.
  • Add salt and pepper to taste.
  • Cook on low for an additional 30 minutes to thicken. Toss in your broccoli florets and serve hot over "rice".


Traditional Beef and Broccoli = 524 calories, 11g fat, 40g protein, 61.5g carbs, 3.4g fiber
"Healthified" Beef and Broccoli = 281 calories, 11g fat, 37.9g protein, 4g carbs, 1.5g fiber (41% fat, 53% protein, 6% carbs)


To make the cauliflower “rice,” cut the cauliflower into pieces and pulse in a food processor until small pieces of “rice.”  (click HERE to find the one I love on sale for $30! Original price $78!).”TIP: You can also use the heart of the cauliflower for rice, or use for making “French Fries.”  (TIP: can do this up to 2 days ahead of time and store in fridge for easy lunch/dinner options). Stir fry the cauliflower “rice” for about 3-5 minutes or until cauliflower pieces are done to desired liking.

Helpful Cooking Tip: All crockpot temperatures differ a bit, yours may differ in temperature than mine (click HERE to find), I suggest cooking this for 4 hours on your first attempt. 6 hours will most likely make  “shredded” beef instead of slices, so decrease cooking time by 2 hours if desired. We did it for 6 hours and loved it!

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Testimony of the Day

“Maria, Today is my 50th birthday and I feel AMAZING since I had a phone consult with you! I have lost 15# I have incredible energy, I sleep through the night for the first time in years,and I’m no longer hungry all the time. I can’t say enough about you, your books amazing recipes and all the support you offer.
As you know I have tried so many plans and have been a chronic dieter since age 13. This all makes sense and its a life time change that is so easy to do. Thank you again for all that you do to make people healthy.
P.S I plan to celebrate my birthday today by taking a 50 mile bike ride, I just had knee surgery 4 weeks ago and healed so well. This too has to do with the way I feel. Thanks Mary”


My heart goes out to all the people suffering from fibromyalgia and chronic fatigue syndrome. This is a life-debilitating disease that some doctors often dismiss. I however believe that there are many causes to this and I have had much success with my clients who follow my meals plans and supplement regimes. Fibromyalgia (FM) is a disorder characterized by soft tissue pain and fatigue, which is ironic because even though they are extremely tired, the pain causes an inability to sleep.

Vasoactive neuropeptides play a huge role in FM and Chronic Fatigue. In a healthy body, these neuropeptides are eagerly catalyzed to small peptide fragments that activate hormones, neurotransmitters, and our immune system. These neuropeptides, along with their binding sites are immunogenic and are known to be related to a wide variety of autoimmune diseases. They play an essential role in sustaining vascular flow in our organs, control memory and attentiveness, as well as control our thermoregulation. They are powerful immune regulators with powerful anti-inflammatory activity, and have a significant role in protection of the nervous system. When this neuropeptide is malfunctioning, pain and other detrimental issues start to snowball.

Vasoactive neuropeptides are also co-transmitters for acetylcholine. 

Let’s dive into why a “well-formulated” keto-adapted diet helps lower the debilitating side effects of fibromyalgia and chronic fatigue:

INFLAMMATION: One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

SUGAR/GLUCOSE/FRUIT: Sugar decreases our immune system, which also increases fibro and chronic fatigue. There is something called a “phagocytic index” which tells you how rapidly a particular lymphocyte can gobble up a virus, bacteria, or cancer cell. Glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? 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. Sugar is disguised in our foods as sucrose, corn syrup, maltodexterin. Even fruits and fruit juices contain a lot of sugar. Sugar also increases blood sugar which causes inflammation and pain.

HORMONES and LIVER FUNCTION: Some ways we get too much estrogen is exposure to chemicals that mimic estrogen such as many plastics (microwaving food in plastic dishes or using plastic wraps and containers) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. People develop estrogen dominance as a result of a high-carb low-fiber diet, consuming excess fructose, drinking alcohol, having a “Tired-Toxic Liver (see chapter in Secrets to a Healthy Metabolism), or environmental factors…all of which we have some power to control. The liver is a filter of sorts. It detoxifies our body, protecting us from the harmful effects of chemicals, elements in food, environmental toxins, and even natural products of our metabolism, including excess estrogen. Anything that impairs liver function or ties up the detoxifying function will result in excess estrogen levels. If your liver is tired and toxic, a special diet plan would be in order to help. Estrofactors is a product by Metagenics that detoxes the liver from excess estrogen (click HERE to find).

CANDIDA: An overgrowth of yeast can cause muscle and joint pain, difficulty concentrating, chronic fatigue, neurological disorders, insomnia, bowel dysfunction, a weakened immune system. These symptoms very similar to fibromyalgia. If you have been on antibiotics, have low moods and you crave carbs and sugar, you could have an overgrowth of yeast. A low carb, low sugar diet along with the correct probiotics help to kill the yeast. Click HERE for a proper probiotic (not all are created equal). And in that case, we would need to eliminate foods that can cause candida to grow… even mushrooms!

EXCITOTOXINS: Monosodium glutamate (MSG or Accent), aspartame (NutraSweet or Equal), hydrolyzed protein, are exitotoxins to our brain and should be eliminated by everyone. They are found in just about every boxed and packaged food out there. Excitotoxins excite the neurons in the brain, causing them to fire so rapidly that they die. Once these cells are dead, they can’t be remade. What is really scary is that when we initially eliminate these food additives, symptoms initially get worse as the body detoxifies.

PHOSPHATES: Most fibrous foods such as seeds, wheat, and oats have phytic acid. Many people with chronic fatigue and fibro have a genetic defect that prevents the kidneys from excreting phosphates. The phosphates build up in the bones, and eventually the muscles, ligaments and the tendons. The high phosphate level damages the cells’ ability to produce ATP (energy) and causes the muscles to spasm. Coconut fiber does not contain phytic acid so it helps improve mineral status when you replace this for wheat flour in your baked goods.

FREE RADICALS: An abundance of oxidative damage to the cells can cause fibro and chronic fatigue. When you are keto-adapted, there is less oxidative damage! A well-formulated keto-adapted diet doesn’t damage our immune system and creates less free radical damage in our cells. Free radicals are highly reactive molecules produced in the mitochondria that damage protein tissues and membranes of the cells. Free radicals happen as we exercise. But ketones are a ‘clean-burning fuel.’ When ketones are the fuel source, ROS (oxygen free radicals) is drastically reduced. Intense exercise on a high-carb diet overwhelms the antioxidant defenses and cell membranes which explains why extreme athletes have impaired immune systems and decreased gut (intestinal) health. A well-designed ketogenic diet, not only fights off these aging antioxidants, it also reduces inflammation of the gut and immune systems are stronger than ever.  Restoring the cells and eliminating free radicals is essential and eating a well-formulated keto-adapted diet will do this.

For suggestions on supplements, click HERE.

MINERAL DEFICIENCIES: Magnesium is a miracle mineral that about 70% of people are deficient in (mainly because it takes 54mg of magnesium to process 1 gram of sugar/starch!). Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. Magnesium in your cells relaxes muscles. If your magnesium level is too low, your muscles will constrict rather than relax, which will increase pain and decrease your energy level. To fix this problem, eat a low carb diet and consume magnesium glycinate (click HERE to find).

FOOD ALLERGIES: Having a food allergy, such as gluten, inhibits your intestines to absorb iron and B-12; both are essential for energy production. When we inhale, we carry oxygen through the hemoglobin to the mitochondria of our cells that burn fat and create energy. If we are deficient in iron, we can’t carry the oxygen to the mitochondria.

NIGHT SHADES: Another possible source of pain comes from the “nightshade plants.” Vegetables such as potatoes, tomatoes, peppers and eggplant contain a chemical alkaloid called solanine. Solanine can trigger pain in some people. If you are in question, I suggest eliminating these foods for 1 month to see what happens.

OTHERS: Not getting into REM sleep, imbalance of omega 3 to omega 6 ratio, a damaged immune system, and parasites (which damage the immune system).

If you suffer from this disease and would like more help, I would be honored to help with a consult. Click HERE to find my services.

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.".


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