New Year Resolutions

1/6/20

By Jessica Lee

New year, new you…right?

At this point you’ve probably made (and broken) your new year resolutions at least once.  Don’t worry, we have all been there. Maybe it was to start exercising regularly, go on a spending freeze, or call your parents more often…whatever your resolution of choice, everyone seems to be on a common journey for self-improvement this time of year.  

Every day we wake up and have choices to make. Each of those choices sends you down a different path, sometimes doubling back or intersecting with a previous path. When mistakes are made, we (hopefully) learn from them and don’t revisit that path for some time (if ever).  The important thing is that we keep moving, keep trying. You will make bad choices sometimes and unfortunately that choice can mean the difference between seizure or no seizure, but we want to provide tools and resources to foster the good choices. 

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Many of you wrote back to say you feel lost, confused, overwhelmed, frustrated with all of the information out there about the ketogenic diet. It certainly has reached a peak of popularity in the health and fitness world, not without controversy, meanwhile news outlets are constantly featuring stories about how keto ranks last on the list of recommended diets. 

Personally, I am surprised at the animosity some influencers/physicians/nutritionists have against the diet!  They seem almost angry that anyone would consider keto as an option.  It made me pause for a moment and think “Did I just ruin my kid’s health forever by putting them on this diet for their epilepsy?” And then I remember what it was like before. Hundreds of seizures in a day is nothing that these experts (I am tempted to put that in quotes) have witnessed, and they certainly haven’t witnessed the positive effect from the diet.  I will never regret the diet that saved my daughter’s life.  Instead I hope to learn more about it, find ways to better utilize it, and help further research that we can use to promote the best possible outcomes. 

6 months into her ketogenic diet journey

I would not say that this diet is for everyone with epilepsy or will be successful for everyone that tries it but for those of us who have exhausted traditional Western medicine in search of seizure relief, the ketogenic diet can be a welcome space for a weary traveler.  Don’t let the people who cut you down because of your decision to pursue this diet overcome your will and determination.  Remember that their knowledge of the ketogenic diet is likely colored by what they see on mass media as well, so approach them with grace (and maybe a little re-education).

It is in this mindset that we at Keto Hope Foundation hope to encourage you on your ketogenic journey. This year we will focus on content that is geared toward YOU as a person with epilepsy on the ketogenic diet.  We will continue on this journey with you.

Keto Bars: The Good, the Bad and the Absolutely Not Keto Friendly

11/3/19

By Laura Dority MS RD LD 

Are you crazy confused about which “keto” bars are appropriate for you or your child?  Does it seem that “keto friendly” products are marketed everywhere but when you read the label (and I hope you are reading labels) you are skeptical if the product is truly a good option for keto?  

Don’t worry…YOU ARE NOT ALONE.  

Even as a ketogenic dietitian for almost 10 years I was astounded on how many “keto friendly” bars are out there as I started to do my research for this post.  Then I was even more astounded by how many really are NOT “keto friendly.” I also chuckled at myself for the amazing marketing terms on packages such as “certified keto” and “keto approved.”  Certified by whom?  There is no one regulating the term “keto” on packaging so don’t be lured in by these claims. 

The problem lies with the fact that “keto” is not a standard term -there are no requirements for what this term does or does not mean.  Keto in general certainly means low carb but it does not specify if the product is actually high fat or if the “net carbs” listed are a subtraction of fiber only (generally what we recommend for epilepsy) or fiber, glycerin and/or sugar alcohols (not what we recommend for epilepsy).  

*One caveat to the sugar alcohol rule though is some keto dietitians allow the subtraction of erythritol (one kind of sugar alcohol) so I have noted that when indicated – please check with your keto team on their personal thoughts on erythritol.  

MANY, many “keto friendly” products are actually low carb/low or moderate fat AND high protein.  In some cases a high protein product may be appropriate (such as an extreme athlete) but for the epilepsy population on a keto diet too much protein can potentially kick you out of ketosis or prevent you from reaching therapeutic ketosis.  When evaluating keto products, I look for a product that has at least equal amounts of fat to the combination of protein and net carbs (in other words a 1:1 ratio).  

So check out these top 10 rated “keto bars” from Amazon and my official keto RD approved thoughts! I have included net carbs (total carbohydrates minus fiber) for those of you on modified ketogenic diets and keto ratios for those of you on the “classic” ketogenic diet.  If the product contained erythritol I noted it and how that impacted the ratio.   Remember, prepared snacks such as these bars are a nice treat but should be balanced with a whole food ketogenic diet.

—> Disclaimer-These recommendations are for our ketogenic community but may not be appropriate for every individual. Some of these bars have ingredients such as sugar substitutes that can be a seizure trigger for some, so always review the ingredient list to see if it’s appropriate for you. Happy Snacking!

Rating scale:

*** = At least a 1:1 ratio of fat to protein and net carbs combined and does not contain any controversial ingredients to alter the net carbs (such as erythritol or exogenous ketones)

** = Ratio more than 1:1 but contain erythritol or exogenous ketones

* = Below a 1:1 or poor ingredient selection 

I realize that many of you are following a keto ratio higher than a 1:1 but the reality is with any convenient grab and go bar you are probably going to have to pair with more fat to raise your ratio.  I’m thinking some avocado slices, a swig of MCT oil in your beverage or a shot heavy cream. 

#1: Perfect Keto Bar ***

Nutrition (per bar): 240 calories; 18 grams fat, 2 grams net carbs and 11 grams protein (1.4:1 ratio)    

Pros: 

• Contains sunflower lecithin (source of choline-for more on choline visit https://ods.od.nih.gov/factsheets/Choline-Consumer/)

• Sweetened with Stevia (preferred over sucralose and aspartame)

• Contains MCT oil 

• No sugar alcohols

Cons: 

• Expensive – one of the most pricey bars on the market at $3.99 per bar   

  #2: Quest Bar *

  Nutrition (per bar): 200 calories, 9 grams fat, 7 grams net carbs (4 grams net carbs if you subtract erythritol), 21 grams protein (.3-.4:1 ratio) 

  Pros: 

  ·       One of the more wallet friendly options at $1.78 a bar
  Cons: 

  ·       Sweetened with sucralose 

  ·       Ratio too low due to large amount of protein and low amount of fat   

  #3: Yum Keto Bar **

  Nutrition (per bar): 210 calories, 15 grams fat, 5 grams net carbs (3 grams if subtracting erythritol), 11 grams protein (0.9 -1.1:1 ratio)

  Pros: 

  ·       Sweetened with Stevia (preferred over sucralose or aspartame) 

  ·       Contains MCT oil 

  Cons: 

  ·       Expensive at $3.33 per bar 

  #4: InstaKetones Bar **

  Nutrition (per bar): 140 calories, 8 grams fat, 4 grams net carbs, 15 grams protein (.4:1 ratio)

  Pros: 

  ·       Contains BHB (Exogenous ketone – this means a ketone that is produced outside the body – in theory exogenous ketones will boost your ketosis but this is only a short term effect and should not replace eating a keto diet.  Research is unclear of the role (if any) exogenous ketones can play in the treatment of epilepsy.  I am placing this in the pro section only because I do not think it’s a con but I’m not completely sold that it’s a pro either.  

  ·       Sweetened with monk fruit  

  ·       Slightly cheaper than other bars at $2.50 each

  Cons: 

  ·       The ratio is low.  Maybe this is okay due to the exogenous ketones but it’s hard to say.  This bar may work for some patients.  If someone in my practice asked if they could use it, I would probably allow but would be skeptical and want them to really evaluate their seizure control and ketone levels associated with the timing of adding this product.  

  #5: Stoka Bar **

  Nutrition (per bar): 250 calories, 22 grams fat, 11 grams net carbs (4 grams net carbs if subtracting erythritol), 9 grams protein (1.1-1.7:1 ratio) 

  Pros: 

  ·       Contains sunflower lecithin (source of choline) 

  ·       Sweetened with Stevia (preferred over sucralose or aspartame)

  ·       Slightly cheaper compared to other bars at $2.99

  Cons: 

  ·       Does contain 7 grams of erythritol per bar so this may or may not be allowed depending on if you are subtracting from net carbs.  Even if you are not subtracting the eryritol the ratio is still a 1:1 though so that’s not terrible.  

  #6: KetoSlim Protein Bar *

  Nutrition (per bar): 220 calories, 8 grams fat, 20 grams of net carbs, 21 grams protein (.2:1 ratio) 

  Pros: 

  ·       None – This product claims to have 2 grams of net carbs on the package but that’s only because it’s loaded with maltitol (sugar alcohol) and they are subtracting that amount from the total carbs.  Maltitol should not be subtracted for epilepsy patients on a keto diet. 

  Cons:

  ·       Contains fructose 

  ·       Contains maltitol 

  ·       It contains 5X more carbs and protein than fat.  

#7: Dang Bar ***

Nutrition (per bar): 210 calories, 16 grams fat, 4 grams net carbs and 10 grams protein (1.1:1 ratio) 

Pros: 

·       Plant based (great option and only option I found for anyone on a vegetarian keto plan) 

·       Slightly cheaper than some other thumbs up options at $2.77 each

Cons: 

·       None 

#8: Kiss My Keto Bar **

Nutrition (per bar): 240 calories, 20 grams fat, 6 grams net carbs (4 grams net carbs if you subtract erythritol), 10 grams protein (1.25-1.4:1 ratio) 

Pros: 

·       Sweetened with Stevia and monk fruit extract (preferred over sucralose and aspartame) 

·       Contains coconut oil and MCT oil

Cons:

·       Expensive at $3.50 each 

#9: SlimFast Keto Bar **

Nutrition (per bar): 190 calories, 14 grams fat, 6 grams net carbs (4 grams net carbs if you subtract erythriol), 7 grams protein (1.1-1.27:1 ratio) 

Pros: 

·       Contains MCT oil

·       Sweetened with Stevia (preferred over sucralose or aspartame)

·       Cheaper than most bars at $2.00 each 

Cons: 

·       Packaging slightly misleading as they also subtract glycerin from net carbs which we do not in epilepsy.  

#10: Atkins Bar *

Nutrition (per bar): 190 calories, 9 grams fat, 6 grams net carbs and 15 grams protein (.43:1 ratio) 

Pros: 

·       Contains coconut oil (MCT source) 

·       Low net carbs 

·       Cheapest bar at $1.49 each 

Cons: 

·       Needs more fat to be considered keto

·       Misleading label as they subtract glycerin from net carbs which we do not in epilepsy

·       Sweetened with sucralose 

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 In summary…

If I had to choose my favorite it would be the Perfect Keto Bar.  Why?  I like their ingredients and the fact they do not contain any erythritol so the variable of “is erythritol okay or not” is taken out of the equation.  For anyone on a plant based keto plan, the Dang Bar is a great choice.  Please keep in mind the nutrition information and pricing (Amazon) is accurate as of September 2019.  Also there may be some slight variations in nutrition information based on flavors.  

This post is not sponsored.

ChocZero: Truly Sinfully Healthy

10/20/19

By Laura Dority, RD

If you thought chocolate was a no-no on a keto diet or that you could only have dark chocolate, you are in for a decadent treat with the chocolate line from ChocZero. They make three different products –chocolate squares, Keto Bark and sugar-free syrup.  They do not use any artificial sweeteners or sugar alcohols…a rare find in the keto world.  Shipping is free for orders of $34.99 or more. 

The chocolate squares come in both dark and milk chocolate varieties. They are sweetened with monk fruit and a fiber blend. Each milk chocolate square is 1 gram of net carb (total carbohydrate minus fiber). Each square is 50 calories, 4.5 grams of fat, 4 grams of carbohydrate, 3 grams of fiber, and 0 grams of protein. A package contains 10 chocolates for $4.50. The dark chocolate are available in a 50% and 70% cocoa option.  The 70% option is 45 calories, 4.5 grams fat, 5 grams of total carbohydrate,  4 grams of fiber and 0 grams of protein. They are all approximately a 1:1 keto ratio. 

The second product this company makes is a Keto Bark in either milk or dark chocolate and variety of different flavors including peanut, almond, hazelnut, coconut and peppermint. One bag is $6.99 with 6 1 oz servings per container. Each ounce is 150 calories, 14 grams fat, 11 grams of total carbohydrates, 8 grams of fiber, and 3 grams of protein for about a 2.5:1 ratio. 

The last product is sugar-free syrup. They have a lot of different options and flavors including vanilla, maple pecan, peppermint, blueberry, strawberry, caramel and more. Each bottle is $5.99 to $7.99 and contains 17- 1 Tablespoon servings. Unlike most sugar-free syrups, these products do not contain any artificial sweeteners or sugar alcohols. Instead they contain a liquid vegetable fiber. One tablespoon of the maple vanilla syrup is 32 calories and 15 grams of total carbohydrate with 14 grams of fiber so technically only 1 gram of net carb.  Be cautious of not counting any of this fiber towards your carbohydrate limit. While subtracting a few grams of fiber generally doesn’t cause any issues with ketosis, a large amount of fiber may interfere. Check with your keto team on their thoughts about products with large amounts of fiber. You may be advised that this product is not appropriate for your individualized plan or to subtract only a certain percentage of the fiber. 

Carnitine, Carnitine, Carnitine: Can you get enough from food sources?

9/15/19

by Daisy Argudin (loving mother of an amazing keto kid)

I'd never heard of carnitine till we began the ketogenic diet. Carnitine is an amino acid that is made in the body. L-carnitine helps the body turn fat into energy. The problem is when you are on the keto diet you eat a lot more fat and less protein than the average person. This can create a carnitine deficit as your body cannot make enough to keep up with the supply and demand. Carnitine is something your body needs because if you do not consume enough it can affect your muscles including your heart. 

We were told that Carnitor (a pharmaceutical grade supplement) was the best way to treat my son's carnitine deficiency. Although I had my doubts we followed the recommendation with my son's best interest in mind. A few days after starting the supplement he began having seizures again although we had been seizure-free for months. While trying to figure out what was going on I found several sources that said that seizures were a common side effect of Carnitor. There were other factors around the same time so I can never say that the Carnitor was in fact what brought back his seizures but I have serious mom guilt over it.

More info available at www.americanlamb.com

When the seizures returned I began to seek out alternatives to the Carnitor but was told that there were no food alternatives. While researching I found that lamb has the highest level of naturally occurring carnitine at 45 mg of carnitine per ounce of meat. The carnitine you get from food is much easier for the body to absorb and utilize versus that in the supplement. 

In my own son we were able to raise his carnitine levels to within normal range in 2 months by just adding lamb into his diet.  His free carnitine level was at 16 umol/L. A free carnitine level below 24 is generally considered deficient.  His level improved to 48 umol/L after 2 months of focusing on lamb intake at least 4 times week (each serving being 1.5 oz).  Once I saw this I began to share with other epilepsy parents and many of them have had similar results. One parent reported the free carnitine level going from 14 umol/L to 27 umol/L in less than 2 months. Another parent reported going from 6 umol/L to 30.5 umol/L in 3 months. 

YUM!!!

How much each child will need depends on their own body and the amount of fat they consume compared to how much protein they consume. Lamb can be intimidating to make but we buy it ground at our local grocery store and use it just like hamburger meat. The taste is stronger so some children prefer it mixed with ground beef but it is quite palatable.

Many healthcare providers say that the only way to get the carnitine levels within range is to take the supplement but I myself have seen that food can be a viable option. Try for yourself, consult with your dietitian and make the best choice for your child. But know that there are choices!

A note from our Keto Hope Board family

The Rushton family has been part of our team from the beginning! Whether supporting Keto Friends peer network or helping spread awareness, Xavier and his family remind us what families on the diet are looking for in their day to day life. We asked them to join our board in 2017 as official community partners and have been so thankful to have them as contributors to the foundation.

Below is their story!

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8/11/19

By Rachelle Rushton

Wow! Where to start? Our journey has definitely had its ups and downs, but it has been great to see the changes the diet has made in our son. When we first started Xavier on the diet we felt so confused!  Don’t get me wrong we have an AMAZING dietitian, but trying to remember to look at how many carbohydrates something has in it when you are not used to doing it is HARD! 

We had so many fails, I don’t want to even try to count them. And the weight loss was a huge heart breaker. We had been told that it would happen until his body adjusted but wow, just wow. That is one thing I never want to have to see my child go through again. He was so skinny, tired and cold all the time, and just had no energy at all. Then…we got into a groove and it started to get a lot easier. 

This type of diet, well for that matter epilepsy in general, takes a whole tribe of people and we have an amazing support system. Our families thought we were crazy at first but when they saw the change in him, they jumped in to help us in any way possible. We also learned to make charts, labels, and became expert meal preppers. 

I cannot say it enough, but meal prepping is a life changer for us. We are a very active family and without preparation every Sunday we would be *extremely* late to everything. It also allows us to let Xavier contribute to his lunches and snacks. He is able to pick out what he wants to have, and with a picky kid this really helps. (Recently he has started portioning out his own foods! He is a pro with a scale!)  

Epilepsy and the ketogenic diet have been real-life changers for us, but we wouldn’t have it any other way. Living with epilepsy and using the ketogenic diet as treatment is now just a part of life for us. We don’t have to think too much about what we can and cannot do with Xavier.

We have found tons of alternatives to some of our favorite foods so that Xavier always feels included. We even how our own little “cook book” with all the recipes that we have converted into keto friendly versions. This really helps when he needs to stay overnight with family, all they have to do is check out his book and whip up dinner. 

There have been times when I think what are we doing, we need help, we can’t do this anymore!  This is when we take a moment to breatheand remember that we have this, we are pros now! (Totally kidding but it is easier now). I hope a small glimpse into our crazy life can help inspire another family who is struggling with this to realize that it’s okay to ask for help.  We all need it from time to time, but the struggle is worth seeing your child improve right in front of your eyes! It has been a long journey but we will always be right there by his side whenever he needs us and ensure that he has what he needs to be successful. 

This is our story. How can we help you make yours just as great?

Guest Blogger: Meet the Argudin Family!

7/7/2019

By Daisy Argudin

Our life is often segmented by the big moments. Births, deaths, weddings are all such moments. Realizing your child has epilepsy is also one of those moments. It's not easy to think of your child as having special needs, it is also not easy to realize you are now a special needs parent. 

I can remember the first time I saw my 3 year old Jo have a seizure. We had a great day out doing some toy shopping and we were getting ready to head home. As he climbed into his car seat he paused looked at me and blinked several times and continued on as if nothing happened. It seemed a bit odd but not enough for me to worry. In the next few days I saw similar episodes but just wrote it off as being tired or hungry and didn't give it much thought. 

Then one day, Jo and I were talking and he started to slur his words, blankly stare up and blink repeatedly. Suddenly he stopped blinking and just walked away from me. In that moment I knew something was wrong. Being a 21st century parent (haha!) I went to Google and quickly suspected we were dealing with epilepsy. My husband had epilepsy as a child, although I never knew that it could be hereditary. 

Within a few weeks we had seen a neurologist that had confirmed the diagnosis.  

ABSENCE EPILEPSY

Although there are thousands of people living with epilepsy when your child has it you feel like you are the only ones in the world. But you are not alone!

My heart breaks when I see him have a seizure. I also worry about when and if he will outgrow them. I wish I didn't know terms like EEG, and 3 megahertz spikes, generalized seizure, SUDEP (sudden unexpected death in epilepsy), and so many more. 

The modified Atkins diet (MAD) has been a good fit for our family. It's a lower carb, moderate protein, high fat diet. We as a family have learned how to cook for Jo and how to make him feel included. His allergies to dairy and eggs limit our food choice but have also made us more creative!

Epilepsy hasn't just affected Jo, it has affected all of our lives. My boys all advocate for the use of a carb-restricted diet to help with epilepsy. People are often impressed with Jo's willingness to stick with the diet since it isn’t always easy. I remember crying for days when this all began.

Now two years later, there is a bit of a routine in our lives that makes the diet manageable, but it’s seeing how much the diet has helped him that gives us the inspiration to keep going!

How has epilepsy changed your family?

Low Carb Ice Cream: A Keto Treat to Beat the Heat

6/2/2019

To be honest, I am super skeptical of all the low carb ice creams that have recently hit the market. I’m an ice cream fan-I LOVE ICE CREAM-and frankly I like the real deal but the reality is you can’t have normal ice cream on a ketogenic diet due to the large amounts of carbs and sugar.  

So I ventured out to my local grocery stores and picked up a few pints of low carb ice cream from various brands. I tried four different products and trust me there are way more out there but I chose products that were easy to find…no special shipping.  I went to two different stores – Wal-Mart and Harris Teeter - because when you are on a ketogenic diet and craving some ice cream it needs to be easily accessible.  I tried to keep them all the same flavor for “controlled” taste testing but I couldn’t find all matching flavors unfortunately.  

Here is the nutrition information and the feedback from the tasters (ranging in age from 1-40 years old) for our low carb ice cream contenders: 

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#1 Enlightened Cookies and Cream 

·      ½ cup serving: 90 calories, 2.5 grams fat, 18 grams total carbohydrates, 4 grams fiber, 6 grams sugar, 6 grams sugar alcohols and 5 grams protein 

·      Smooth, creamy texture but has a slight aftertaste.  It visually though looks just like regular ice cream.  

#2 Halo Top Cookies and Cream 

·      ½ cup serving: 80 calories, 2.5 grams fat, 15 grams total carbohydrates, 3 grams fiber, 6 grams sugar, 5 grams sugar alcohol and 5 grams protein 

·      Almost like an “ice milk” and has minimal cookies in it.  Does not have an aftertaste but overall has a less distinctive ice cream taste to it.  

#3 Artic Ice Cookies and Cream 

·      ½ cup serving: 90 calories, 2.5 grams fat, 16 grams total carbohydrates, 3 grams fiber, 11 grams sugar, and 2 grams protein 

·      More cookie chunks compared to other brand and no aftertaste.  

#4: Breyer’s Carb Smart Peanut Butter

·      2/3 cup serving: 150 calories, 9 grams, fat, 17 grams total carbohydrates, 0 grams fiber, 5 grams sugar, 7 grams sugar alcohol, 3 grams protein 

·      Salty and sweet tasting without having an overpowering peanut butter taste.  

(For comparative value: Breyer’s Classic Cookies and Cream in ½ cup serving has 140 calories, 4.5 grams fat, 23 grams total carbohydrates, 0 grams fiber, 15 grams sugar, and 2 grams protein.)  

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Alright so first let’s evaluate the nutrition of these low carb ice creams. The truth is they aren’t really keto.  Well at least not as is… They don’t have enough fat and if you subtract only fiber (and not sugar alcohols) they might not fit into your keto plan.  The lowest carb option subtracting fiber alone is the Halo Top at 12 grams net carbs and it’s 8 net grams if you subtract both fiber and sugar alcohols.  

Since artificial sweeteners are used in low carb ice creams let’s take a closer look. Enlightened and Halo Top contain the sugar alcohol erythritol while the Breyers Carb Smart contains sorbitol.  This is an important distinction because sorbitol contains 2.6 calorie per gram (sugar contains 4 calorie per gram) while erythritol is only 0.2 calorie per gram.  

What does this mean you might be asking yourself?  It means that since your body doesn’t absorb erythritol, it isn’t going to impact your insulin/glucose response and theoretically not impact your ketosis. Compare with sorbitol which is absorbed and has a much higher chance of negating ketosis.  

Want to learn more about sugar alcohols?  Check out this great  fact sheet from the International Food Information Council Foundation.  

Overall the low carb ice cream fan favorite was Breyer’s Carb Smart Peanut Butter.  In my RD opinion, this is probably the least keto friendly due to the high amount of total carbohydrates, no fiber and sorbitol as a sweetener.  So let’s give a shout out to our close runner-up and best all around low carb ice cream-the Halo Top brand cookies and cream.   

Regardless of the taste preference though, you have to add more fat to these low carb ice creams to consider them truly ketogenic.  Remember, from an epilepsy standpoint, ketogenic doesn’t just mean low carb but low carb AND high fat.  So whip some heavy cream to a stiff consistency and top it on the ice cream.

Try this simple recipe to make a 1:1 ketogenic diet ratio:  3 Tablespoons heavy cream provides 150 calories and 15 grams of fat. So when added to ½ cup of the Halo Top you get 230 calories, 17.5 grams fat and 17 grams of net carbs and protein combined.   

Have you found a low carb ice cream that works for you?

-Laura Dority

Convenience Keto Snacks: Top Picks and Toddler Approved

Over the past few weeks, the Keto Hope team has been tasting treats and snacks of all varieties.  So many new products have hit the market that claim to be keto friendly. But are they really? Will they fit into the criteria for a keto diet for epilepsy versus one being used for weight loss or athletic training that may be higher in protein and not quite high enough in fat?

In order to find the best snacks, we reached out to keto snack manufacturers and requested samples of their products. We wanted to evaluate the products in terms of both nutrition profile and taste. The taste panel included adults (even some neurologists), school-aged kids and toddlers. Yes, toddlers…the picky eaters themselves! Here is the conclusion from the group on the best convenience keto snacks. 

Mission Meats: A Savory Keto Friendly Treat

The Mission Meat products were the fan favorite for the adults on the taste panel. If you are looking for a savory snack, this is the product. In addition they give 10% of their proceeds to charities…good products and a great company! Be sure that you choose the pork and beef options which contain the highest fat amounts.  While the turkey products are equally delicious, they are much lower in fat. If you are following a modified ketogenic diet, you can probably work the beef and pork products in by themselves. On average they contain 7 grams of fat, 1 gram of carbohydrate and 8 grams of protein for about a 1:1 ketogenic ratio. For people on a higher ketogenic ratio, try adding more fat by dipping the meat sticks into guacamole.  

ChocZero: Truly Sinfully Healthy

The ChocZero milk chocolates are described on their package as “sinfully healthy” and our taste panel could not agree more. The toddler taste panel group loved these treats. One toddler couldn’t stop coming back for more and it’s possible she ended up eating about six pieces. The chocolates are sugar-free and do not contain any artificial sweeteners or sugar alcohols (a unicorn in the keto snack area). They are sweetened with monk fruit extract which is unique and delicious! Each chocolate has 1 gram of net carbohydrates but caution…it will be hard to eat just one. The carbs could add up quickly. With some self-control, one decadent chocolate a day would work into even the most restrictive keto diet.

FatSnax: Get In My Belly Cookies

Kudos to FatSnax for making not just low carb cookies (which lots of companies make) but also cookies high in fat.  Not only do these cookies fit into a keto lifestyle but they are also delicious. This was the top snack for our school-aged kiddos who nick-named them the “Get In My Belly Cookie”. With only 3-5 grams of net carbs (total carbs minus fiber) and 8-9 grams of fat these are close to a 2:1 ketogenic ratio. We do have to point out that they do contain stevia and sugar alcohols – both erythritol and a smaller amount of xylitol. Check with your keto team to determine if sugar alcohols are approved  for your personal keto journey. We would suggest counting at least half the sugar alcohol quantity in your carb count since xylitol can impact ketosis – erythritol less so. The cookies come in chocolate chip, peanut butter, lemony lemon and double chocolate chip flavors but the favorite from our group was the chocolate chip. 

Looking for more information about these companies and their products?  No worries…we dive deeper into their products and nutrition profiles in future blogs.

Top 5 Ketogenic Friendly Dips

4/1/19

With March Madness in full swing, brackets are being tested (as are friendships) and we want to help you out a little. In case you’re interested, the winning team will be…

…

Kidding, really we just want to help you enjoy the games with a little keto dip roundup of some of our favorite recipes. Each one has been kid-tested and approved!  The list includes one of my all time favorite recipes (it’s a classic!) as well as some newcomers that surprised me.  Our favorite dippers tend to be bell peppers, rainbow carrots, and jicama sticks (we love Trader Joe’s precut) but don’t let that stop your “top chef” game when exploring option like low carb tortilla chips, bacon strips or pork rinds. 

1. The “I just want to eat dip for supper” Buffalo chicken dip

•  8 ounces cream cheese, softened

•  1/2 cup sour cream

•  1/4 cup (sugar free) hot sauce (might want to decrease this for little ones)

•  1 tsp onion powder

• 1 tsp garlic powder

•  1/2 tsp ground black pepper

•  1 cup shredded, cooked chicken thighs

•  2/3 cup shredded mozzarella cheese

• 2/3 cup shredded sharp cheddar cheese

Preheat 350’F.

Beat cream cheese and sour cream with a hand mixer until smooth. Then add in hot sauce, black pepper and garlic and onion powders. Mix well. Stir in shredded chicken and 1/2 cup mozzarella cheese and 1/2 cup cheddar cheese (reserving the rest for the topping.) Stir ingredients together and spread across a 8x8 (or similar sized) baking dish. Top with remaining cheeses. Bake for 25 minutes until bubbly and cheese is melted. Serve warm. (12 servings)

1.5:1 ratio

1.3 net carbs per serving

(adapted from lowcarbdelish.com)

2. The “I’m everyone’s favorite” Keto Queso

·     2 Tbs butter

·     12 ounces white cheddar cheese, grated

·     4 ounces Monterrey Jack cheese, grated

·     ½ cup heavy whipping cream

·     ¼ cup water

·     4 ounces green chilis, drained

·     3 garlic cloves, minced

·     ¼ tsp cumin

·     ¼ tsp kosher salt

·     ½ tsp ground black pepper

·     1/8 tsp chili powder

·     2 Tbs fresh cilantro, chopped

In a double boiler, combine butter, cream, spices and water. Bring to slow boil then reduce heat to low. Slowly add cheese stirring with whisk continuously. Add green chilis and stir to incorporate. Serve immediately or pour into small crock pot to keep it warm.  (10 servings)

1.6:1 ratio

0.9 net carbs per serving

(courtesy of kaseytrenum.com)

3. The “Classic” Guacamole

·     3 avocados, halved, peeled, seeded

·     1 lime, juiced

·     ½ tsp kosher salt

·     ½ tsp cumin

·     ½ tsp cayenne

·     ½ medium onion, diced

·     ½ jalapeno pepper, seeded, minced

·     2 Roma tomatoes, seeded, diced

·     1 Tbs chopped cilantro

·     1 garlic clove, minced

In a large bowl place the scooped avocado pulps and lime juice, tossing to coat. Drain and reserve liquid. Use a potato masher to mash while adding salt, cumin, cayenne. Fold in onions, tomatoes, cilantro and garlic. Add 1 Tbs reserved lime juice, let sit at room temperature for 1 hour then serve.  (6 servings)

2.5:1 ratio

4g net carb per serving

(from the esteemed Alton Brown)

4. The “Mediterranean nights” Roasted Eggplant dip

 ·     1 medium eggplant (about 200g)

·     ½ tsp cumin

·     ¼ cup olive oil

·     1 Tbs lemon juice

·     1 Tbs tahini

·     2 Tbs sesame seeds

·     Salt and pepper to taste

Preheat oven to 400’F. Cut eggplant length wise and salt the cut surface, placing the cut side up on baking sheet lined with parchment paper. Bake for 30 minutes or until eggplant is soft. Let cool, then peel off the skin and cut into cubes. Place in a food processor with cumin, lemon juice, tahini and olive oil and blend until smooth. 

Toast the sesame seeds for 1-2 minutes in frying pan. Serve warm with toasted sesame seeds and drizzle of olive oil on top.  (4 servings) 

3:1 ratio

4g net carb per serving

(adapted from dietdoctor.com)

5. The “Easy prep” Pimento Cheese dip

·     5 Tbs mayonnaise

·     4 Tbs pimiento, chopped (could substitute jalapeno pepper)

·     1 tsp paprika

·     1 Tbs Dijon mustard

·     1 pinch cayenne pepper

·     4 ounces sharp cheddar cheese, shredded

·     Fresh parsley for garnish

Mix together all ingredients except parsley, chill for 1-2 hours. (4 servings)

3:1 ratio

1g net carb per serving

Happy Snacking!

-Jessica

The Ripple Effect

3/18/19

The Epilepsy and Behavior journal recently published a small population study interviewing the parents of young children (ages 1-7) with epilepsy. Their main goal was to gain a comprehensive understanding of the experiences, challenges, and needs of these parents. The study consisted of 40 total families and interviews focused on these main topics:

·     Diagnostic journey

·     Parental perception of epilepsy management

·     Awareness/impact of neurobehavioral disorders on child’s quality of life

·     Availability of therapeutic and educational supports

·     Impact on family functioning

·     Need for parental support

Some of the concerns researchers found centered on referral delays or lack of time and direction from the healthcare providers. Parents specifically wished for more thorough explanations about possible side effects of anti-epileptic drugs and for a more integrated approach to treatment, including not only goals of seizure freedom but addressing behavioral and mental health goals as well.  

The stress on family life impacted not only parents but also siblings and extended families, affecting sleep, family activities, holidays, finances and job security. More frequent emotional support was desired across the board among parents.

Experiences and needs of parents of young children with active epilepsy: A population-based study. 

Jones C, Atkinson P, Memon A, et al. Epilepsy & Behavior, 90 (2019): 37-44.

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One of the best pieces of advice I received soon after our daughter was diagnosed was to make sure to nurture our marriage in the midst of all the appointments, blood tests, MRIs, EEGs, and hospital stays.  It is now the same thing I make sure to emphasize when I am talking to parents facing a new diagnosis of epilepsy, cerebral palsy, or other neurological condition in their child.  I also tend to recommend keeping a diary or journal just as a place to write things down so you can mentally rest. You can make to-do lists, track seizure activity to have handy for the next doctor’s visit, or just have a place to unload your fears or dreams for your child. But sometimes you need more.

The impact of epilepsy or any serious medical illness on a family has a ripple effect.  If you don’t have a support system those ripples can turn into tsunami waves that have the potential to destroy marriages, families, and friendships.  Find your source of strength, courage and hope-whether it is your faith, significant other, parent or friend-and nurture it. 

We are looking forward to expanding and improving our Keto Friends network in a direct effort to meet the needs of parents like you (and me) who need and deserve personalized emotional support. If you have any interest in becoming a support parent please email us at info@ketohope.org. 

-Jessica