The E-Magazine For The Ketogenic Diet Community ISSUE 2: 15th April To 14th May 2017
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Ketogenic Diet www.ketodietmagazine.com
E-ZINE SPECIAL KETO Mistakes and FAQs Inside
• Learn why you are not losing weight in the diet • Heard about bulletproof tea? • Is your body getting enough nutrients? and more....
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ISSUE
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CONTENTS EDITOR
6 Mistakes Made By Newbies In The Keto Diet
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A guide for beginners
No More Boring Tea Again
Judy A. Henson
CREATIVE DIRECTOR Casey Wang
Advertising Manager
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Discover new ways of drinking tea and explore different types of tea. Learn to make bulletproof tea to add that extra fat you need in your keto diet
Eva Rose
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Are You Low On Micronutrients? Learn to spot the signs of vitamins deficiency
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Disclaimer Clause: All material on this e-magazine is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information and opinions expressed here are believed to be accurate, based on the best judgement available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor to this e-magazine. The publisher is not responsible for any errors or omissions.
Featured Keto Recipes CROCKPOT ITALIAN CHICKEN SMOKED SAUSAGE WITH BACON AND CABBAGE BEEF BRISKET WITH CAULIFLOWER AND BROCCOLI
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EDITOR’S NOTE In this issue, we look at some of the risks of the ketogenic diet and the common mistakes that are made by people on this diet. Learning to cook and making your own meals are critical for your success in the keto diet. Until the day comes where every food outlet serves keto-friendly food on their menu, you may have to cook your own meals to adapt to this diet. In this issue, we show you how easy it is to prepare keto meals using the slow cooker. The slow cooker is one cooking gadget that will make cooking keto food really convenient. Our staff is constantly on the lookout for stories and topics that will inform you, inspire you, alert you, and in the process entertain you. If you wish to send us your success story or alert us of an interesting topic, do drop me an email and we will be most happy to work on it. Wishing you great health and success in your ketogenic way of eating and living.
Judy A.Henson
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6 Mistakes Made By Newbies In The Keto Diet A Guide for Beginners
1) Weighing Yourself Too Often
T
he goal for most people doing the ketogenic diet is to lose weight fast. As a result, they tend to weigh themselves every day and for some even more than once a day but only to feel disappointed that the scale is not moving.
The keto diet is not an instant weight loss miracle. It is a lifestyle change. You cannot follow the keto diet for three weeks or three months and expect to lose that extra weight and then go back to your old eating habits. Some people may lose more weight faster while some may be slower as our metabolism levels are
different for everyone. Most people who have successfully lost the weight continue on the keto diet because they regained good health and want to maintain their health.
other benefits from the diet. If you do the keto diet right, you will experience many other benefits including feeling more energised, increased alertness, better complexion and even glowing skin once you cut out the carbs and The correct way to check your weight the deadly sugar in your diet. Keep to is to weigh yourself when you just the diet, be disciplined and you will woke up from bed in the morning. reach your weight loss goal. Just do it Weigh once a day and stick to the and believe in the process. same time every day. Weight loss is not linear. Your weight may go up or down over the days. Do not 2) Eating Too Much Or Too Little panic if you find yourself not losing Protein weight. The scale is not an accurate assessment. Instead, learn to observe You should use the OKL chart to find out your macros (the amount of protein and fat you need to eat) or a keto macros calculator. Whatever calculator you use, these numbers are only guidelines and none will give you the same readings. You may have to tweak a little by say 5% down if it is not working for you to suit your body as everyone is unique. For example using the OKL chart, it says my macros are 126g of protein. But if I find that I have been meeting the protein requirement but I am not seeing results, perhaps I want to lower my protein by 3% to 5 % and see if it helps. Protein has calories. One whole egg has 6 grams of protein and 78 calories. A slice of roasted chicken
breast without skin has 53 grams of protein and 284 calories. So, if you over eat your protein, you are increasing your calories. Although in the ketogenic diet, you were told not to count your calories, you cannot escape the fact that weight loss happens when you burn more calories than what you take in. So, over loading your protein will mean excessive calories especially you have a sedentary lifestyle and you sit all day in the office. This is why the ketogenic diet requires you to eat more fat as well, as fat helps you to feel full and so you may eat less and hence lower your daily calories intake. Essentially, if you eat too much of high-calories food even though they are keto approved food, you are not going to see any weight loss in the short-term. For example, nuts have high protein
but also high calories. Hence, you may want to adjust down your protein intake or to choose your food wisely by eating lower calories protein food but keeping your protein intake the same. For example, instead of eating bacon and steak, try to eat shrimps and tuna which give you the protein but at a lower calories level. Another example will be if you are eating more than a palm size of steak in a meal, you may have to cut the portion down. Do some adjustment,
tweak the type of food you eat and the portion size, the scale may start to move lower again.
3) Eating Too Much Fat Or Under Eating Fat Do you know how much fat you should eat? Again, the guidelines can be found on the OKL chart or your trusted keto macros calculator. As mentioned previously, those numbers are just basic guides. For the OKL chart, it gives you
a range of numbers for fat intake. For example if the OKL chart says from 105 grams to 244 grams, it means that if you are losing weight, keep your fat intake to 105g per day and if you want to gain weight then eat the max of 244g per day. Because the keto diet is known to be a high fat diet, many people misunderstood that the higher the fat intake, the better it is. As a result, some people will eat 5 pieces of bacon fried with butter and then wash it down with a cup of bulletproof coffee. This again is incorrect. If you over consume fat, then the body will not be burning the excess fat that you already have in your body, so your weight loss is stalled. Excess fat intake is stored in your body preventing it to burn the fat already in the body. On the other hand, if you don’t eat enough fat, you may
feel hungry often and this causes you to over eat your protein and hence you may exceed your calories. Eating fat keeps you full and the right amount helps you to lose weight. Another cause of exceeding your fat intake is not eating real food but thinking that eating only fat bombs throughout the day or skipping meals and drinking only bulletproof coffee will make you lose weight faster. This is again is a major mistake. You need your protein from
real food, you need to eat good fat from food as well. Other source of good fat includes eating a few slices of butter, cooking with butter and taking a tablespoon of coconut oil. The key is balance. If something don’t work out, tweak it and see what works for you.
4) Low Carbs Does Not Mean Zero Carbs Most people will get into ketosis and lose weight if they keep their carbs intake at 20g per day and some can
achieve ketosis even at 30 grams per day. Although your body does not need carbs to survive, some people will go for almost zero carbs. But the preferred way is to not to go zero carbs but to allocate your 20g of carbs limit wisely. The reason is because if you go almost zero carbs, it usually means you are not eating any vegetables. It is recommended that a percentage of carbs comes from low carbs vegetables. Why? If not you are going to get serious constipation, a common side-effect of the ketogenic diet. Most people are focusing on the protein so they eat lots of meat and avoid eating vegetables.
Eat lots of vegetables while trying to meet your protein and fat goals. Some low carb vegetables are cauliflower, spinach, broccoli, bell peppers, mushrooms, cabbage, radish and zucchini. If you are not eating vegetables, you risked having vitamin or micro nutrients deficiency. Whether or not you are on a low-carb diet, eating more vegetables is always a great idea to stay healthy. Eat a wellbalanced keto meal .
5) Not Cooking Your Own Meals
To switch to the ketogenic diet means adopting a new way of eating. If you constantly eat out, you will
find that the ketogenic diet is not sustainable because there are hardly any ketogenic eating places you can go to. It gets inconvenient and you will just want to quit. Be prepared to make your own meals. Put a little effort to learn to cook. When you prepare your own meals, you are in total control of what you eat and that is when you will see the results and never have to give it up.
multi-vitamin may be taken or at least take Vitamin D, Fish oil capsules and a probiotics supplement for a healthy gut.
6) Not Enough Electrolyte And Supplements
If you do not have enough sodium, magnesium, potassium and key vitamins, you will likely to get very uncomfortable from the keto flu. You will have constant headache, leg cramps, kidney pain, back pain and even insomnia. To replace your potassium, eat avocados, nuts, dark leafy greens, and salmon. Replacing sodium is the easiest. Add salt to your food, add a teaspoon of salt and mix with a glass of water and drink it are some ways to replace sodium lost. Magnesium For magnesium, take a magnesium supplement such as magnesium citrate or magnesium glycinate If you are eating a variety of food to get your fats and protein, then a
You can view more supplements from our official website
No More Boring Tea Again! Discover new ways of drinking tea and explore different types of tea. Learn to make bulletproof tea to add that extra fat you need in your keto diet
Y diet.
ou know you got to drink lots of water on the keto
But, too much of the same thing every day is boring. While water is the base of what you should drink on a keto diet, you can make your water intake fun, healthy and delicious by drinking tea. But make sure you stay away from carbonated water which contains
Tea is better than coffee because it has less caffeine and higher antioxidants
sweetener or even fruit juice which will lead to sugar carving and extra carbs. It is best to be sugar-free and artificial sweetener-free so that you can adapt better to the ketogenic way of eating. Most people drink coffee and even bulletproof coffee in the ketogenic diet. But few know about bulletproof tea. Compared to coffee, tea may be a better choice
because it contains less carbs and is full of antioxidants. Here are some teas that will spice up your water intake.
Green Matcha
Tea
And
Green tea should be considered a superfood because it has many health benefits. It is high in catechin content. Catechins are antioxidants that fight and may even prevent
cell damage. Green tea has been shown to improve blood flow and lower cholesterol. Many studies found green tea helped prevent a range of heart-related issues, from high blood pressure to congestive heart failure. It also reduces blood sugar and also helps to burn fat. Matcha refers to powdered green tea leaves. It makes green tea easily and is the perfect ingredients for making green tea shake and ice-blended green tea smoothie and even bullet proof tea (see section below).
blueberry. Another refreshing tea is flower tea. Here is a list of flower tea. The easiest place to buy them is to search them on Amazon. • • • • • • • •
Forever Young Rose Bud Tea Honeysuckle Tea Chrysanthemum Tea Jasmine Tea Lavender Tea Lily Tea Chamomile Tea Elder Flower Tea
Rooibos Tea
For those who may not drink tea Rooibos tea (pronounced ROY-boss) often, perhaps you may like it more is a tea from South Africa. It is your if you add a secret ingredient to it superfood tea just like the popular – Vanilla flavour. Use either vanilla extract or sugar free vanilla syrup to make your tea. Vanilla seems to be the perfect ingredient to make iced tea especially. There are also ready vanilla flavour tea bags in major shops and supermarkets all over the world for you to enjoy vanilla flavoured tea. But for serious tea lovers, you will also like assorted fruit and flower tea.
Fruit And Flower Tea
There are many types of fruit tea out there which will make a refreshing cup of warm tea or even iced tea. Flavours ranged from strawberry, lemon, apple, passion fruit, raspberry and even
green tea. Unlike green tea, rooibos tea has a natural sweet taste so it tastes great without adding sugar or sweetener. Just like green tea, it has many health benefits because it has high antioxidants. It is even good for your skin, your heart and even your bones. It aids digestion and it has anti-cancer properties. So, why not start drinking Rooibos tea today? You can have it as a hot tea or iced tea and both will taste great!
Matcha With Coffee Latte
If you are not making your tea bulletproof style or you are not used to the coconut taste from the MCT oil or coconut cream, you can make
any tea latte with almond milk. Since milk is not keto, almond milk is the substitute. Do you know that you can mix coffee and tea together? It may not be popular in the West, but in Asian countries such as Hong Kong, Malaysia and Singapore, it is a common local beverage called Yuen Yeung (Mandarin Ducks). You can drink it hot or cold. You can read more about it at https://en.wikipedia.org/ wiki/Yuenyeung
How To Make Bulletproof Tea Key Ingredients: • 1/2 tsp organic matcha • 1 tsp MCT oil • 1 tbsp grass fed butter (or normal unsalted butter) • 2-3 oz. hot water Directions: 1. In a bowl, add matcha and pour in a small amount of hot water. 2. Whisk the matcha 3. Add grass fed butter and continue to whisk 4. Add MCT oil and continue whisking 5. Pour in remaining hot water while whisking and till it is well-mixed and is done.
Sugar Free Passion Tea Latte Starbucks Copycat Key Ingredients: • 1 Passion tea (any brand of your choice) bag • 1 teaspoon sugar free vanilla syrup or a bit of vanilla extract • 2 tablespoons heavy whipping cream Directions: 1. Add the tea bag into the cup and add hot water to make the tea 2. Add Sugar-free Vanilla and Heavy Whipping Cream 3. Add ice cubes 4. Give it a good stir as the ice melts and is done
Matcha With Coffee Latte Directions: • 1/2 tsp organic matcha and add hot water and mix well to fill half a mug • Add half a cup of coffee • Add almond milk (or heavy cream )and mix well • Add artificial sweetener if you like it a little sweet (Optional) • Optional – For that vanilla flavour - Add 1 teaspoon sugar-free vanilla syrup or a bit of vanilla extract
Are You Low On Micronutrients?
T
he ketogenic diet is not a starvation diet. You are recommended to eat 3 meals a day or eat when you are hungry. But, many people on the diet tend to skip meals after a while because they don’t feel hungry at all or they are too busy to prepare whole food meals. While you may lose weight and have energy despite not having regular food intake as your body is burning fat for energy, you may be running low on vitamins and minerals or micro nutrients that are needed for your body. Not getting enough vitamins and minerals can have long-term impacts on your health. To ensure you’re getting enough vitamins and minerals, you need to eat a variety of food or supplement with vitamins if some of the food are not keto-approved food. What are some of the effects of vitamins or nutrients deficiency?
Macronutrients and Micronutrients Are Equally Important
Vitamin Deficiency Symptoms Vitamin A
• Night blindness • Dry skin and hair • Red or white acne-like bumps (on cheeks, arms, thighs or buttocks) • Recurring conjunctivitis • Colour-blindness • Infected, ulcerated eyes, dry eyes • Macular degeneration • Acne • Ridges on nails Keto-approved Foods Rich Vitamin A (beta-carotene):
In
• Dark green leafy vegetables -broccoli, spinach, lettuce, kale • Red, yellow and orange capsicum • Broccoli
Vitamin C • • • • • •
• • • • • • •
Dry skin Coarse or splitting hair Bleeding gums Gingivitis Poor wound healing Poor immunity -- recurring colds and flu Tooth loss Anaemia Nosebleeds Bruising Delayed wound healing Muscle weakness Fatigue
Keto-approved Foods Rich in Vitamin C: • Red and yellow capsicum • Broccoli • Dark green leafy vegetables -broccoli, spinach, lettuce, kale • Berries • Cabbage • Brussels sprouts
Vitamin D • • • •
Depression Aching bones Low bone mineral density Osteoporosis -- porous and brittle bones • Osteomalacia -- softening of bone • Rickets (a severe bone-deforming disease) -- bowing of legs, bending of spine, toneless muscles • Muscle weakness Keto-approved Foods Rich in Vitamin D: • Fatty fish -- tuna, mackerel, sardines, salmon and trout • Liver and other organ meats • Eggs (yolk) • Mushrooms (which have been exposed to sunlight) • Cheese
Vitamin E
• Eye problems such as retinopathy and cataracts • Skin problems such as acne, blisters, scar tissue, stretch marks • Mild anaemia • Fertility issues • Brain function abnormalities
• Almonds • Shellfish • Broccoli
Vitamin K • • • • • •
Bruise easily Bleed easily Heavy menstrual periods Blood in urine or stool Osteoporosis Low bone mineral density
Keto-approved Foods Rich in Vitamin K: • Green leafy vegetables • Asparagus • Dried herbs -- basil, thyme, parsely, etc. • Brussels sprouts • Fennel • Leek • Olive oil • Cauliflower
Vitamin B12
• Numbness and tingling in hands, legs or feet • Staggering walk, balance problems • Anaemia • Swollen or inflamed tongue • Jaundice Keto-approved Foods Rich in Vitamin • Weakness E: • Fatigue • Dark green leafy vegetables • Paranoia and hallucinations • Nuts and seeds • Cognitive difficulties or memory • Avocado
loss • Loss of vision
• Small red bumps on back of upper arms • Mixed oily and dry skin Keto-approved Foods Rich in Vitamin • Eczema B12: • Dry eyes • Beef • Poor wound healing • Beef liver • Lowered immunity • Lamb • Shellfish Keto-approved Foods Rich in • Poultry Omega-3: • Oily fish -- mackerel, salmon, tuna • Oily fish – sardines, mackerel, tuna, • Cheese salmon, swordfish • Eggs • Eggs (yolk) • Flaxseeds • Fish oil supplements Other B vitamins • Chia seeds Other B vitamins include B1 • Walnuts (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin) and folate. Calcium • Problems with vision • Numbness and tingling around • Fatigue mouth and in fingers and toes • Adrenal insufficiency • Muscle cramps • Oedema (fluid retention) • Fatigue • Athlete’s foot • Coarse hair • Pale skin • Brittle nails and ridges on nails • Dandruff • Dry skin • Psoriasis Keto-approved Foods Rich in Folate: • Osteoporosis • Leafy greens • Low bone mineral density
Essential fatty acids (omega-3)
• Dry or itchy skin • Scaly or flaky skin • Cracking or peeling of fingertips or skin
Keto-approved Foods Rich in Calcium: • Fish with edible bones e.g. Anchovies, mackerel, sardines, salmon • Cheese • Dark green leafy vegetables
• Nuts and seeds • Broccoli • Almonds
Iron • • • • • • • • •
Anaemia Tiredness and fatigue Shortness of breath Dizziness Pale skin Coldness in hands and feet Weakness Heavy menstrual periods Headaches
Keto-approved Foods Rich in Iron: • Nuts and seeds • Liver • Seafood • Beef and lamb • Dark green leafy vegetables • Raw cacao
Magnesium
• Muscle contractions and cramps • Abnormal heart rhythms • Numbness and tingling in fingers and feet • Restless leg syndrome • Fatigue • Tics or spasms of eyelids • Hot flushes • Anxiety/stress • High blood pressure
Keto-approved Foods Rich Magnesium: • Nuts and seeds • Dark green leafy vegetable • Avocado • Cheese • Raw cacao
Zinc • • • • •
• • • • •
in
Low immunity Recurring colds and flu Diarrhoea Coarse, brittle, thinning hair Acne, eczema and other skin problems Mouth ulcers White spots on nails Dandruff Stretch marks Tics and spasms of eyelids
Keto-approved Foods Rich in Zinc: • Shellfish • Seafood • Beef and lamb • Spinach • Nuts and seeds • Raw cacao • Mushrooms • Eggs • Green leafy vegetables
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Featured Keto Recipes without eating outside food that is full of carbs and kick you out of ketosis.
CROCKPOT ITALIAN CHICKEN Ingredients:
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D
o you find it difficult to make healthy ketogenic diet meals?
• 12 boneless, skinless chicken thighs, cut into 1-inch pieces • 3 tsp. of garlic powder • 1 zucchini cut into cubes • 1 cup white onions, peeled • 2 tbsp. tomato paste • 4 cloves garlic, chopped • 1tsp. of oregano leaves • One freshly squeezed lemon juice • ¼ cup of water Method:
Do you love to come home from work with a keto-friendly meal all ready for you?
Combine all ingredients in a crockpot. Cook on LOW for 6 to 10 hours or until done. Cook on HIGH for 5-6 hours.
The slow cooker is the answer to let you eat cook keto-friendly meals for busy working people. Just add the ingredients and turn on the cooker before you leave for work and come home with a hot and tasty meal in 8 to 9 hours time. It makes sure you can stick to your ketogenic diet plan
Stir to mix well.
ASIAN-STYLE SHORT RIBS Ingredients: • 5 lbs pounds short ribs • 1 tsp. kosher salt
SMOKED SAUSAGE WITH BACON AND CABBAGE Ingredients:
• • • • •
I tsp. of soy sauce 1 tsp. of dried thyme leaves 1 tsp. freshly ground pepper 1 inch of ginger sliced 6 gloves of garlic cleaned with skin intact • 2 big onions, peeled and diced • 1 cup beef stock Method: Marinate the short ribs with salt, soy sauce and pepper for 20 minutes before cooking for better taste. Place ginger, garlic and onions at the base of the pot. Add short ribs Add beef stock and the rest of the ingredients Cover with and cook LOW for 6 to 8 hours or HIGH for 4 to 5 hours.
• 1 ½ lbs. smoked sausage, cut into 2 inch lengths • 5 slices of bacon cut into 1 inch lengths • ½ head of cabbage, shredded • 1 onion, sliced • 2 cloves of garlic • ½ tsp. salt • ½ tsp. black pepper • ¼ cup of chicken stock or beef stock Method: Place sausage, bacon, and onion in the pot except the cabbage Add black pepper on top. Add beef or chicken stock and the rest of the ingredients. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours. Add cabbage at the last hour before the end of the cooking time.
BEEF BRISKET WITH CAULIFLOWER AND BROCCOLI Ingredients: • • • • • • • • • • • •
2.5 lbs rolled beef brisket 2 stalks of celery cut into one-inch long 2 onions, cut into wedges 3 cloves garlic, crushed 1 cup of cauliflower florets 1 cup of broccoli florets 1 cup tomato paste 1 cup beef stock 2 bay leaves 10 thyme sprigs or use 1 tsp dried thyme leaves 2 tsp.s of salt 1 tsp. of black pepper
Method: Place the chopped celery at the base of the pot. Pat some salt and pepper on the beef brisket. Place the beef brisket into the pot. Add all the ingredients into the pot except the broccoli and cauliflower. Add beef stock and tomato paste and mix well. Cover and cook on HIGH 4-5 hours or LOW 6-8 hours. Just 1 hour before the cooking time, open the lid and add broccoli and cauliflower. Cover and let it cook for the rest of the remaining time and is ready to be served.
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