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By May 8, 2013February 18th, 2023Dairy Free, Desserts, Drinks, Holiday Recipes, Vegetarian



pumpkin shake

Here is a small piece from my book: SECRETS TO A HEALTHY METABOLISM.

The most important piece of our thermic effect of food metabolism is the amount of quality protein in our diets; which influences weight loss. Protein helps us sustain muscle during weight loss, improve muscle strength and endurance, improve immunity, enhance antioxidant function, build HDL cholesterol, and helps insulin and leptin functions; all of which will help maximize our metabolism.

A higher-protein diet also has a natural diuretic effect. People with extra weight are often sluggish and holding extra water; which can cause blood pressure go up and causes our heart to push harder to move the stagnation. The extra water in connective tissues directly gets in the way of fat burning. When you eat a higher protein diet, an important blood protein called albumin increases; which, draws water back out of your connective tissues and helps you get rid of fluid retention. If you have too much inflammation, your kidneys may leak albumin into your urine, provoking fluid retention, weight problems, and considerable cardiovascular risk.

When we eat too many carbohydrates, the opposite happens; we retain more fluids. It also stimulates too much leptin; provoking leptin resistance and an intense desire for more carbohydrates. Too many carbohydrates cause your willpower to be in a constant battle with out-of-balance leptin. It is pretty obvious from the amount of yo-yo dieting in our culture that misguided leptin usually wins. The best way to win the battle is to not have it in the first place, meaning don’t eat too many carbohydrates and more importantly, not by themselves.

pumpkin shake

I see a lot of clients come to me after trying a well-known popular diet, (which I won’t name, but they count points) which worked for a while, but they are stuck at a weight they are still uncomfortable at. Counting points isn’t helpful for our biochemistry…they concentrate on calories. Saving up all your points for a Blizzard isn’t going to enhance your physique; even if you only eat 800 calories a day…it is 800 calories of trans-fat filled sugar!

Culver’s has a Pumpkin Cheesecake Concrete Mixer with a medium size carrying just a smidge under 1,000 calories and over 100g of carbs! Yikes, I will make mine at home!

FOR NUTRITIONAL BENEFIT add a few tablespoons Unflavored Collagen! Click HERE to order the collagen I love that has 0 carbs! Use coupon code: MARIAMINDBODY for 5% off



Maria Emmerich
Course Breakfast, Dessert
Servings 2 servings
Calories 365


  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup canned pumpkin
  • 2 ounces cream cheese or coconut cream
  • 2 tablespoons Natural Sweetener or more to taste, or 1 tsp stevia glycerite
  • 1 scoop Vanilla Equip Protein Powder use code Maria15 to save
  • 1 cup crushed ice


  • Place all ingredients in a blender, blend until very smooth and enjoy! Makes 1 serving.


Calories: 365 | Fat: 18g | Protein: 29g | Carbohydrates: 8.5g | Fiber: 2g | P:E Ratio: 1.2

Testimony of the Day

Hi Maria,

I just wanted to send you a quick note to tell you how much your nutrition and exercise philosophy has changed the way I approach a healthy lifestyle.  When I first picked up your book “Secrets to a Healthy Metabolism” a few years ago I was strictly a long distance runner who fueled those runs with a lot of pasta and pancakes!  What I struggled with on a daily basis was intense cravings for sugar- it was miserable!  While reading your book everything started to click- I was craving sugar because I was feeding my body sugar around the clock!  I soon began to turn my nutrition around.  I traded out pancakes for eggs, sausage, and veggies, and pasta for salads loaded with veggies, chicken, and healthy fats.  I can now say that I live craving free… I never thought that was possible!  
I was also stunned when I read in your book that exercise does not equal weight loss.  What?  I felt that all my years of running was a waste of time!  I started to incorporate weight lifting and HIIT training.  The combination of these exercises along with proper nutrition started to bring about change in my body composition that running on a high sugar diet never did. I still do some longer runs, but I do them because I enjoy them!
Thank you for giving me the gift of fantastic health and freedom Maria!  Keep up all the great work you do!  You touch so many lives! -Nicole”

To get started on your path to health, click HERE. 

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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