Guiltless Keto - Issue 01 - Oct 2018

ISSUE 01 { LAUNCH PREVIEW }

GUILTLESS. Keto EAT, DRINK AND CELEBRATE YOUR BEST LOW-CARB LIFESTYLE!

OCT 2018

FREEBIES & DEALS

Trick -or- Treat?

LIFE AFTER GASTRIC BYPASS SURGERY. NOW WHAT?

DIGITAL EDITION

$3.99

BRANDS

We Crave.

CHALLENGE GUILTLESSKETO.COM

BREAST CANCER AWARENESS MONTH!

Together!

Reduce the Risk. | NET Carbs?

BE

GUILTLESS. LIVING LOW-CARB / KETO

Holidays Entertaining Eating on-the-go Cooking homemade dishes, desserts & baking All while loosing weight, if you want to!

A tree to remind you...

To stand tall and proud in all that you do.

To go out on a limb every once in a while.

To always remember your roots.

To drink plenty of water for a healthy and vibrant life.

To be content with your natural beauty.

And to always enjoy the view!

ISSUE 01

Contents

OCT 2018

Coming Next Issue...

FOLLOW US! WWW.GUILTLESSKETO.COM

IG @GUILTLESSKETO

EDITOR@GUILTLESSKETO.COM

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! y p p a H

Halloween!

FREEBIES & DEALS

Trick or Treat?

"OCT 31st" Beware: Some of these goodies may fall into a Keto cheat-day..

REDBOX TEXT 727272 FOR A FREE 1-DAY DVD RENTAL

CHIPOTLE IN COSTUME 3PM TO CLOSE AND RECEIVE A DISCOUNTED TREAT ($4 ENTREES) KRISPY CREME FREE DONUT IN COSTUME ON HALLOWEEN PAPA JOHNS FREE MEDIUM 1-TOPPING PIZZA W/$15 MINIMUM ORDER, CODE: "CREEPY" RED ROBIN ONLINE ORDERS SAVE $15, CODE: "HALLOWEEN15" SONIC $.50CENT CORNDOGS ALL DAY APPLEBEES KIDS IN COSTUME EAT FREE, UP TO TWO KIDS W/ADULT ENTREE PURCHASE (KIDS AGES 12 AND YOUNGER) PIZZA HUT ENJOY 25% OFF ONLINE ORDERS FOR REG-PRICE PIZZAS, CODE: SCARYGOOD25 PF CHANGSENJOY 20% OFF ONLINE ORDERS FOR TAKE-OUT, CODE: 20TOGO PIOLOGY PIZZA COSTUMED KIDS AGES 12 AND UNDER GET A FREE BAMBINO PIZZA W/PURCHASE OF ENTREE PIZZA OR SALAD AT PARTICIPATING LOCATIONS.

Coupons/Discounts are being provided for informational purposes only and are subject to the terms and conditions as specified by the merchant. As the issuer of the Coupon, the merchants shall be fully responsible for any and all Liabilities caused in whole or party by the Merchant, as well as for any Liabilities arising from any regulatory action. Guiltless Keto is not affiliated with these merchants and does not warranty or guarantee that the said discount will be provided as it is the responsibility of the individual wishing to redeem, to validate.

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On-The-Cover

BRANDS

We Crave.

STOKA BAR MORE KRUNCH, LESS CARBS! All Natural - Sustained Energy. These nutrition bars have us coming back for more. Similar to crunchy granola, they are a perfect snack on the go or crumbled on top of your favorite yogurt. Lightly sweet and satisfying!

- No Whey - No Soy - No GMO's - No Gluten Click here to visit Stoka Nutrition on Amazon.com to order!

STOKABAR.COM Vanilla Almond & Coco Almond | 4g Net Carbs

BRANDS

We Love.

REAL GOOD FOODS REAL FOOD YOU FEEL GOOD ABOUT EATING. All Natural - Antiobiotic free chicken breast tortilla crust. These enchiladas will satisfy your cravings for Mexican food. They have a creamy, mild red sauce that is zesty with a great flavor and not spicy. Filled with delicious shredded beef, they cook in just three minutes in the microwave!

2 Enchiladas per box. 20g Protein. Gluten Free. Made from scratch, all natural & slow cooked.

Click here to visit Real Good Foods to order!

Get 10% Off! Use Code: guiltlessketo10

| 4g Net | 4g REALGOODFOODS.COM STOKABAR.COM Vanilla Beef Mini Almond Enchiladas & Coco Almond w/ Red Sauce Carbs Net Carbs

CHALLENGE! Together.

Low-Carb/Keto #ORANGENOVEMBER30DAYS

Help us celebrate our upcoming launch and a new healthy lifestyle with a challenge that we can accomplish, together!

Each issue we will offer a challenge for our readers to join and follow along.

The challenge should be fun and something to look forward to in every issue. Gain encouragement from like-minded people in the Low-Carb/Keto community that are just like you, looking to make healthier goals a lifestyle.

CHALLENGE #1: November 1 - November 30, 2018 Everyday, do some form of exercise for 15 minutes. Run, walk, hike, swim, take a walk around your block, walk up and down your staircase, walk loops around your backyard, do sit ups, go to the gym, form a walking group...

Share a weekly workout photo on Instagram during the challenge using hashtag #orangenovember30days Have Fun and Stay Motivated!

GUILTLESS. Keto

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On-The-Cover

FALL

. is for.. res i f p m a & c y l i m a f

FAST FOOD.

On-The-Go!

Flying Dutchman

+ Mustard/Cheese Only = 2 Net Carbs

@ IN-N-OUT

 1 MUSTARD/CHEESE/ONIONS/PEPPERS/PICKLES/SAUCE FD = 8 NET CARBS

BRUT CHAMPAGNE SPRITZER

YOU CAN HAVE YOUR CANDY

-ANDEAT IT

too!

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On-The-Cover

PEANUT BUTTER CHOCOLATE CUPS - 1 8oz Bag of Hersheys SF Chocolate Morsels - 4 Tbsp of Organic Coconut Oil - 1 Cup of Natural Peanut Butter 1. Melt the chocolate with 2 tablespoons of coconut oil and stir until smooth.

2. Using cupcake liners or silicone molds placed on a baking sheet, spoon chocolate into each to cover bottom and lightly brush the chocolate up onto sides to form a wall when frozen.

3. Freeze 20 minutes.

4. While chocolate is freezing, melt the peanut butter and remaining 2 tablespoons of coconut oil together well.

5. Evenly spoon the melted peanut butter into frozen chocolate cups. Pour remaining chocolate evenly onto the peanut butter layer and freeze 1-3 hours.

6. Store in the refrigerator as they will soften if left out. Enjoy! Yields: 16 cups.

 1 PB CUP = 6 NET CARBS

PIZZA BAKEWITH PEPPERONI & COLBY JACK CHEESE DIRECTIONS

1. Using low carb tortillas (6 net carbs), fill bottom of cookie sheet or glass baking dish. Brush with egg whites.

Prep Time: 10 minutes Cook Time: 10 minutes

2. Add a layer of shredded Colby Jack cheese, pepperoni's,

Ready In: 20 minutes

purple onions, repeat layer.

3. Broil on Low for 10 Minutes. Sprinkle with grated Parmesan cheese, if desired.

 1 SQUARE SLICE = 8 NET CARBS

SPINACH DIP & CAULIFLOWER APPETIZER DIRECTIONS Prep Time: 5 minutes

1. Wash and rinse one head of cauliflower, pat dry and cut down to bite-sized florets -or- use bagged, raw cauliflower already washed and cut.

Ready In: 10 minutes 3. Purchase ready-made Spinach Dip in container from refrigerated section at grocer.

4. Display on a platter and enjoy!

1/2 CUP OF RAW CAULIFLOWER + 2 TBSP SPINACH DIP = 4.5 NET CARBS

BREAST CANCER AWARENESS MONTH!

Reduce The Risk!

Did you know?...

Loosing modest weight and implementing exercise can help reduce the risk for breast cancer and improves overall health.

Having extra fat in the waist area may raise the risk more than having extra fat in the hips and thighs.

Source: American Cancer Society/www.cancer.org

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Q&A WE ASKED, THEY ANSWERED...

Each issue we ask our favorite Instagram contributors to answer one question to help the #ketofam community learn along their journey to eating healthier and loosing weight. Our editor chimed in and answers, too!

"What ONE food item must you have in your pantry or fridge at all times while trying to be successful at a Low-Carb/Keto lifestyle?"

Have a question you'd like help with? Email us: editor@guiltlessketo.com and we may feature your question in an upcoming issue!

"Black Olives" My must have snack is pitted black olives. They are guiltless and usually carb-free. I pour a can a week into a plastic container and store them in the fridge for a quick and easy go-to snack. Their rich taste helps satisfy my cravings. @guiltlessketo

"Almond Flour" To survive Keto I must always have blanched almond flour in my pantry. It's a staple in my home because I like to bake once or twice a week to satisfy my sweet cravings.

This always stops me from reaching for something sugary.

Like the saying goes... if you fail to prepare, you prepare to fail. @kindketomama

"Eggs" The one food I must have stocked at all times is eggs. They are filling, versatile, high in protein, and less than one carb each. Eggs can be used in so many different ways and aren't tough on my wallet!

@bee.goes.keto

"Cauliflower Rice" I would say the one staple we always have is cauliflower rice.

It's so versatile and can be used as the "substitute" for any dish. It takes on whatever flavor you give it and I can never tell it's not rice. We've made it in casseroles, fried rice and as risotto. The best part is that the kids can't even tell it's not real rice so it makes it easy to incorporate into family dinners. @ketoandcontour

"Cheese"

"Pork Rinds" Pork rinds! I dip that sh*t in spinach dip, make nachos, grind them up, and use them as breading... actually, that's my favorite way to use them - as breading! Fried chicken tenders, mozzarella, fried zucchini, etc. The possibilities are endless and I never feel deprived on Keto when substituting with pork rinds.

Cheese is the one item I always need to have. I try to incorporate cheese in my meals often. I loved cheese before Keto so the fact that I can still eat it guilt free is a bonus.

@lowcarbaddicted @lowcarbho

Social support helps people stick to weight loss plans when you can share tips and idea's, say researchers...

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NET Carbs?

ways to use up those extra avocados...

- AVOCADO CUCUMBER CILANTRO SALAD - AVOCADO MASH ON TOAST - AVOCADO DEVILLED EGGS - LOADED AVOCADO SKINS - AVOCADO GUACAMOLE

1 AVOCADO = 2 NET CARBS

AVOCADO'S ARE FULL OF ANTIOXIDANTS AND GOOD, HEALTHY FATS.

LIFE AFTER GASTRIC BYPASS SURGERY. NOW WHAT?

Editorial BY: T. ALVAREZ

In August of 2006, just one year after my youngest child was born, I weighed 279 pounds and committed to have Roux-en-Y Gastric Bypass surgery for weight loss. I had dieted since the 8th grade, having tried every advertised diet, medically supervised weight loss program and many dietary supplements in efforts to loose weight. I had my first son five years before the surgery and had gained over 60 pounds with that pregnancy alone.

With bypass surgery, you are told the risks beforehand. It was scary, probably the scariest decision I had to make, but when you feel hopeless and excited for change, you make big decisions. I was told that I would never crave hamburgers again by a close friend who had the surgery before me. She also told me that I would never be able to have my favorite sugared coffee drinks from the local shop I frequented. While I was given nutrition help from my surgeons office both before and after the surgery, it was mostly just a list that would guide me to sufficiently eat the now more important than ever, protein and nutrients that my body would need in order to remain healthy.

Having a reduced stomach makes it somewhat harder to fit in all of the macros you need on a daily basis. After my surgery, my total weight loss was 112 pounds and I weighed 168 at my lowest.

Well, I am here to say that at the time of writing this, I can eat half of a hamburger, I do have all of my favorite coffee shop drinks and I can still eat what I want, but the KEY is moderation. Yes, some foods are easier to digest than others since the surgery. Rice and chicken are never easy if I eat too much. Whole milk, cereal and ice cream still make me queasy from the elevation of sugars.

Over the course of the 12 years since my surgery, although I feel as if I did fairly well keeping the weight off, I did gradually begin to put weight back on and found myself back up to 190 pounds as of this past March, 2018.

The culprit to my weight gain this time, pretzels. I started to binge eat on pretzels everyday for the last 8 years. I love everything about their salty crunch. I had been to see my surgeon years back for a follow up and he told me, if you continue to snack on pretzels, you will regain weight over time. He told me to try to find new things for snacking such as beef jerky and higher protein since I was not sufficiently getting in the minimum protein in which he recommended.

After doing some reading on Instagram one day, seeing all of the weight loss success stories that talked about "LowCarb/Keto", it just clicked. From everything I read, it would benefit me to start this |diet| because of the moderate protein and reduced carbohydrate way of eating. You see, when I told myself I would not allow myself to continue to regain after an invasive life changing weight loss surgery, I mentally agreed to this - diet. The only reason I was not scared is because in the years prior to surgery, I tried Lindora Medical and successfully lost weight by eating higher protein and reducing my carb intake. This new "Keto' idea seemed very similar to what I knew had worked before.

After beginning this Low-Carb/Keto lifestyle change back in March of 2018, I have currently lost over 30 pounds. New friends have been found socially that have kept me interested and focused along the journey. It was not easy for the first month while I tried to get into ketosis. The biggest change I made this time around was learning to get right back to basics every time I faltered. If the weekend came and I had cheated, I just got right back to it on Monday. I stayed in touch with the new friends I had made and kept learning of new ways to eat with this new lifestyle. I have stayed with it, and the truth is, my cheats have been very small. I had worried about some of the Keto recommended 'higher fats' since some gastric bypass patients have trouble with fatty/rich foods such as gravies however, enjoyed in moderation, I continue to eat gravies made with heavy creme, dressings and condiments which all help provide that 'comfort food' feeling we crave now and again. This is what I love about Keto.

Learning to cook healthier, low-carb meals and finding guiltless eats are the reasons I have made this my new lifestyle and its easy. I don't feel deprived at all. I feel empowered. When you eat low-carb and become fat adapted, it starts to feel like the normal and the results help you continue. A Low-Carb/Keto way of eating is perfect for people wanting to loose weight, diabetics that are concerned with keeping to sugar-free and for post gastric bypass patients who need to keep sugar levels down while maintaining a healthy weight after surgery. And by the way, what I thought would be a 'diet' is really just a change of eating habits from being better informed. - I am living my best life, Low-Carb/Keto!

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On-The-Cover

HEALTHY EATING FOR YOUR EVERYDAY LIFE,

Means small indulgences on a regular basis.