Keto diet for women OVER 50

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KETO DIET COOKBOOK 2021 1000 Advanced and Beginners

Recipes to Start Keto Chaffle Recipes Included 1st
Edition Katie White

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 KETO DIETFOR WOMEN
COOKBOOK OVER 50

Over 500 Simple and Mouthwatering

Recipes with a 28 day-Meal Plan For
Women Undergoing Hormonal Changes
And Struggling To Get Back Into
 © Copyright 2021 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted
without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher,
or author, for any damages, reparation, or monetary loss due to the information contained
within this book. Either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend,
distribute, sell, use, quote or paraphrase any part, or the content within this book, without
the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and
entertainment purposes only. All effort has been executed to present accurate, up to date,
and reliable, complete information. No warranties of any kind are declared or implied.
Readers acknowledge that the author is not engaging in the rendering of legal, financial,
medical or professional advice. The content within this book has been derived from various
sources. Please consult a licensed professional before attempting any techniques outlined in
this book.

By reading this document, the reader agrees that under no circumstances is the author
responsible for any losses, direct or indirect, which are incurred as a result of the use of
information contained within this document, including, but not limited to, errors, omissions,
or inaccuracies.
 TABLE OF CONTENTS
INTRODUCTION
CHAPTER 1 IS THE KETOGENIC DIET A GOOD CHOICE FOR WOMEN
OVER 50?
keto-fying your favorite foods
A low-carb for women over 5
Ketogenic food to consume
foods you should stay away from

CHAPTER 2 OVER 50 OF OUR BEST KETO RECIPES

Micronutrients are depleted by physical activity
Non-nutritive, micronutrients, macronutrients, and macronutrients
The best relaxation therapy
CHAPTER 3 BREAKFAST RECIPES
Pumpkin Bread and Salmon Sandwich
Low-Carb Pancakes with Cream and Raspberries
Spicy Eggs with Cheese
Scrambled Eggs with Salmon
Vinaigrette And Mushroom Frittata
Shrimp And Chives Omelet
Goat Cheese And Asparagus Omelet
Creamy Bagel Omelet
Cheesy Bacon Egg Cups
Buttery Eggs with Avocado And Spinach
Spicy Cheesy Eggs with Avocado And Cilantro
Keto Kale And Bacon with Eggs
Keto Cereal
Crunchy Cinnamon French Toast
Coffee Chia Smoothie
Everything Bagel Seasoned Eggs
Beef & Veggie Hash
Eggs & Spinach Florentine
Walnut Granola
Creamy Bacon Omelet
Sausage Breakfast
Chicken And Egg Stuffed Avocado
Bacon And Broccoli Egg Muffins
Scrambled Eggs with Cheese And Chili
 Stevia Chocolate Waffle
Almond Cream Cheese Pancakes
Simple Scrambled Eggs
Basic Capicola Egg Cups
Easy Sausage, Egg, And Cheese Casserole
Waffle Sandwiches
Lemon Allspice Muffins
Keto Cinnamon Flaxseed Bun Muffins
Bacon Quiche
Low Carb Jambalaya with Chicken
Sausage And Spinach Hash Bowl
Healthy Hemp Seed Porridge
Nut-Free Granola with Clusters
Creamy Spanish Scrambled Eggs
Spanish Egg Frittata
Basic Cream Crepes
Strawberry Smoothie Bowl
Breadless Egg Sandwich
Ham And Veggie Omelet In A Bag
Classic Omelet
Paleo Omelet Muffins
CHAPTER 4 APPETIZERS AND SNACKS
Easy Enchilada Chicken Dip
Grilled Portobello Mushrooms
Bacon-Wrapped Jalapeno Poppers
Keto Bacon-Wrapped Barbecue Shrimp
Keto Cheddar Cheese and Bacon Stuffed Mushrooms
Easily Baked Buffalo Chicken Dip
Tasty Artichoke Dip
Spinach and Cheese Stuffed Mushrooms
Balsamic Mushrooms
Baba Ghanoush
Cheesy Cauliflower Crackers
Deviled Mayonnaise Eggs
Tomatoes and Jalapeño Salsa
Buttered Lobster and Cream Cheese Dip
Prosciutto and Asparagus Wraps
Low-Carb Cheesy Almond Biscuits
Buttered Coconut Puffs
Baked Beef, Pork and Veal Meatballs
Stuffed Cheesy Mushrooms
Grilled Spicy Shrimp
 Red Pepper Roasted Dip
Buffalo Chicken and Cheese Dip
Simple Broccoli Casserole
Cheesy Baked Jalapeño Peppers
Keto Baked Eggs
Mexican-Style Scrambled Eggs
Fluffy Western Omelet
Homemade Cheddar Crackers
Cheesy Crab Stuffed Mushrooms
Sweet and Zesty Chicken Wings
Hearty Bacon and Mushroom Platter
Keto Smoked Salmon Fat Bombs
Deviled Eggs with Bacon And Cheese
Crab–Stuffed Avocado
Cheddar Cheese Jalapeño Poppers
Crispy Chicken
Easy Parmesan Chive and Garlic Crackers
Low Carb Keto Sausage Balls
Mediterranean Baked Spinach with Cheese
Cheesy Cauliflower Bake
Easy Parmesan Roasted Bamboo Sprouts
Cauliflower Bread Sticks with Cheese
Almond Fritters with Mayo Sauce
Almond Sausage Balls
Cheesy Keto Cupcakes
CHAPTER 5 LUNCH RECIPES
Winter Cabbage and Celery Soup
Spinach Soup with Shiitake mushrooms
Vegan Artichoke Soup
Seafood Soup
Hot Spicy Chicken
Broccoli and Turkey Dish
Easy Mayo Salmon
Zesty Avocado and Lettuce Salad
Veggie, Bacon and Egg Dish
Keto Teriyaki Chicken
Low Carb Keto Pasta and Tomato sauce
Lemon Garlic Shrimp Pasta
Easy Spicy Beans
Lime Chicken with Coleslaw
Spinach and Tuna Salad
Sautéed Sausage and Beans
 Grilled Chicken with Spinach and Mozzarella
Cheese and Bacon Stuffed Zucchini
Chicken and Greens Soup
Cold Cauliflower and Cilantro Soup
Creamy Broccoli Soup with Nutmeg
Creamy Mushroom Soup with Crumbled Bacon
Creamy Mushroom and Zucchini Soup
Creamy Cauliflower Chowder
CHAPTER 6 DINNER RECIPES
Chicken Meatloaf Cups with Pancetta
Ham and Emmental Eggs
Chorizo and Cheese Gofre
Cheese, Ham and Egg Muffins
Baked Chicken Legs with Cheesy Spread
Quattro Formaggio Pizza
Herbal Green Beans and Chicken
Bacon Balls with Brie Cheese
Creamy Cheddar Deviled Eggs
Jamon & Queso Balls
Cajun Crabmeat Frittata
Crabmeat & Cheese Stuffed Avocado
Juicy Beef Cheeseburgers
Cilantro & Chili Omelet
Zucchini with Blue Cheese and Walnuts
Garlick & Cheese Turkey Slices
Prosciutto & Cheese Egg Cups
Spanish Salsa Aioli
Three-Cheese Fondue with Walnuts and Parsley
Mushroom Salad
Greek Side Salad
Tomato Salsa
Grilled Steak Salad
CHAPTER 7 EASY PEASY RECIPES
Avocado & Mushroom Pizza Cups
Broccoli Slaw with Pecans
. Tomato Pizza with Strawberries
Broccoli “Rice” with Walnuts
. Raspberry Yogurt Parfait
Quick Beef Carpaccio
Tomato Bruschetta with Basil
. Golden Saffron Cauli Rice
Simple Strawberry Mousse
. Kale & Mushroom Pierogis
. Prosciutto-Wrapped Chicken with Asparagus
. Cheesy Muffins with Ajillo Mushrooms
. Cauliflower & Seitan Cheese Bake
Easy Lamb Kebabs
. Basic Keto Pizza Dough
. Cheesy Brussels Sprouts Salad
Tomato Bites with Vegan Cheese Topping
Salami Cauliflower Pizza
Baked Cheese & Cauliflower
Spanish Paella “Keto-Style”
. Cauliflower Pizza with Salami
Broccoli Crust Pizza Margherita
Zoodles al Pesto
Chia & Blackberry Pudding
Balsamic Strawberry Pizza
Baked Sausage with Steamed Cauliflower
Mushroom Cauli Rice Pilaf
Tasty Avocado a la Carbonara
Mushroom Florentine Pizza
Cheesy Bacon Cake
Easy Sesame Bread
Spicy Tofu Scramble
. Avocado Boats with Crabmeat & Yogurt
. Chorizo & Veggie Traybake
Hot Brussels Sprouts Stir-Fry
Effortless Caprese Bake
Speedy Protein Bars
Mozzarella & Spinach Muffins
. Asparagus with Hazelnuts & Cotija Cheese
Bacon & Cheese Cups
Bulletproof Coffee
Turnip Pasta with Chicken Ham
Bacon & Almond Bread Pudding
Power Green Cheesy Bowls
Baked Mushrooms with Green Beans
Chive Soufflé with Cheddar
Easy Cheesy Biscuits
Bok Choy & Tofu Stir-Fry
Chia & Strawberry Oats
Baked Spicy Cauliflower & Peppers
CHAPTER 8 SALADS & SOUPS RECIPES
Feta & Sun-Dried Tomato Sala d
.Cobb Salad with Roquefort Dressin g
Pesto Caprese Salad with Tun a
Sausage & Pesto Salad with Chees e
.Smoked Salmon, Bacon & Egg Sala d
.Classic Egg Salad with Olive s
Spinach & Brussels Sprout Sala d
.Chicken Salad with Parmesa n
.Smoked Mackerel Lettuce Cup s
.Kale & Broccoli Slaw with Bacon & Parmesa n
Turkey Bacon & Turnip Sala d
.Fiery Shrimp Cocktail Sala d
.Chicken, Avocado & Egg Bowl s
.Spinach Salad with Pancetta & Mustar d
.Mediterranean Artichoke Sala d
.Arugula & Watercress Turkey Sala d
.Spinach Salad with Goat Cheese & Nut s
.Thai-Style Prawn Sala d
Modern Greek Salad with Avocad o
.Seared Rump Steak Sala d
Cheesy Beef Sala d
Pickled Pepper Salad with Grilled Stea k
Parma Ham & Egg Sala d
.Chicken Salad with Gorgonzola Chees e
.Cheddar & Turkey Meatball Sala d
Warm Cauliflower Sala d
Arugula & Roasted Pepper Sala d
Smoked Salmon Sala d
Greek Beef Meatball Sala d
.Caprese Salad Stacks with Anchovie s
.Classic Greek Sala d
Warm Mushroom & Pepper Sala d
.Cauliflower-Watercress Sala d
.Shrimp Salad with Avocad o
Green Salad with Feta & Blueberrie s
.Bacon & Gorgonzola Sala d
.Green Squash Sala d
.Chorizo & Tomato Salad with Olive s
.Tomato & Colby Cheese Sala d
Cranberry & Tempeh Broccoli Sala d
Lettuce, Beet & Tofu Sala d
 Cream Soup with Avocado & Zucchin i
.Chinese Tofu Sou p
.Summer Gazpacho with Cottage Chees e
Fresh Avocado-Cucumber Sou p
.Zuppa Toscana with Kal e
Awesome Chicken Enchilada Sou p
.Cauliflower Soup with Crispy Baco n
.Reuben Sou p
Mushroom Cream Soup with Herb s
Curried Shrimp & Green Bean Sou p
.Hearty Vegetable Sou p
Tomato Cream Soup with Basi l
.Sausage & Turnip Sou p
Cauliflower Cheese Sou p
Cheese Cream Soup with Chicke n
.Cheesy Chicken Soup with Spinac h
.Zucchini & Leek Turkey Sou p
Tomato Soup with Parmesan Crouton s
Creamy Coconut Soup with Chicke n
.Cream of Cauliflower & Leek Sou p
Broccoli & Spinach Sou p
Cream of Roasted Jalapeño Sou p
CHAPTER 9 POULTRY RECIPES
Creamy Chicken And Ham Meatballs
Buttery Chicken And Mushrooms
Sour Pepper Chicken
Italian Garlic Chicken Kebab
Chicken In Tomatoes And Herbs
Air-Fried Garlic-Lemon Chicken
Spicy Burnt-Fried Chicken
Crunchy Taco Chicken Wings
Spicy Cheesy Stuffed Avocados
Crispy Keto Wings With Rich Broccoli
Spicy Oven-Baked Chicken
Buttery Cheesy Garlic Chicken
Pan-Fried Creamy Chicken With Tarragon
Cheesy Low-Carb Chicken
Sour And Spicy Chicken Breast
Baked Chicken Thighs With Lemon Butter Caper Sauce
Grilled Spiced Chicken
Spicy Garlic Chicken Kebabs
Cheesy Chicken Dish With Spinach
 Delicious Parmesan Chicken
Michigander -Style Turkey
Keto Chicken Casserole
Almond Chicken Cordon Bleu
Grilled Chicken Breast
Bacon-Wrapped Chicken Breasts Stuffed With Spinach
Rotisserie-Style Roast Chicken
Chicken Fajitas Bake
Savoury And Sticky Baked Chicken Wings
Low-Carb Chicken With Tricolore Roasted Veggies
Cheese Stuffed Chicken Breast With Guacamole
Garlic Chicken Low-Carb
Pie Keto Chicken Curry
Chicken And Herb Butter With Keto Zucchini Roll-Ups
Keto Buffalo Drumsticks With Chili Aioli And Garlic
Coleslaw With Crunchy Keto Chicken Thighs
Gravy Bacon And Turkey
Keto Chicken With Herb Butter
Chicken With Mushrooms And Parmesan Cheese
Chicken With Coconut Curry
Oven-Baked Chicken In Garlic
Chubby And Juicy Roasted C hicken
Lemon-Rosemary Roasted Cornish Hens
Grilled Tandori Boneless Chicken Thighs
Lemon Herb Chicken Breasts
Lime Chicken Ginger
Roast Chicken With Broccoli And Garlic
Mushrooms And Chicken With Tomato Cream
Simple Chicken Tonnato
Chicken Nuggets With Fried Green Bean And Bbq-Mayo
Keto Fried Chicken With Broccoli
Roasted Chicken Thighs And Cauliflower Puree
Delicious Fried Chicken With Broccoli
Rotisserie Chicken And Keto Chili-Flavored Béarnaise Sauce
Chicken Wings And Blue Cheese Dip
Caesar Salad
Chicken Provençale
Chicken Breast Wrapped With Bacon And Cauliflower Purée
CHAPTER 10 PORK RECIPES
. Fried Pork with Blackberry Gravy
Stir-Fried Pork with Bell Peppers
Roasted Pork Loin with Brussels Sprouts
. Stewed Pork with Cauliflower and Broccoli
. Okra & Sausage Hot Pot
. Red Wine & Pork Stew
Pork Medallions & Fresh Rosemary
Cowboy Stew of Bacon, Cheese & Cauliflower
Pancetta & Egg Plate with Cherry Tomatoes
Roasted Pork Stuffed with Ham & Cheese
Baked Pork Sausage with Vegetables
. Barbecued Pork Chops
Herb Pork Chops with Cranberry Sauce
. Pork Chops with Basil Tomato Sauce
. Basil Prosciutto Pizza
Chorizo in Cabbage Sauce with Pine Nuts
. Hawaiian Pork Loco Moco
Pork Sausage Omelet with Mushrooms
. British Pork Pie with Broccoli Topping
Hot Tex-Mex Pork Casserole
Citrus Pork with Cabbage & Tomatoes
. Pork Kofte with Tomato Passata & Basil
. Green Chimichurri Sauce with Grilled Pork Steaks
Leek & Bacon Gratin
Cheese Stuffing Pork Rolls with Bacon
Pork Sausage with Sauerkraut
Tender Pork Loin with Mustard Sauce
Rosemary Buttered Pork Chops
Yellow Squash & Pork Traybake
. Spicy Pork with Capers & Olives
Pork Steaks with Carrot & Broccoli
Oven Roasted Chorizo Sausage with Vegetables
Caramelized Onion over Pork Burgers
Mediterranean Pork Chops
Pork Chops with Peanut Sauce
. Mushroom Pork Chops with Steamed Broccoli
Pork Chops with Creamy Bacon Sauce
Grilled Pork Chops with Balsamic Sauce
. Roasted Chorizo with Mixed Greens
Hot Pork Meatballs
Lettuce Wraps with Ground Pork & Dill Pickles
Pork Kebabs with Mashed Squash
One-Pot Sausage with Spinach & Zucchini
Zucchini & Mushroom Smoked Sausage Bake
Mushroom & Pork Sausage Omelet
Spicy Pork Bake
 Grilled Pork Steaks with Broccoli Cakes
Traditional Pulled Pork
Oregano Egg & Pancetta Meal
Coconut Chorizo Sausage with Pine Nuts
. Classic Hawaiian Pork Loco Moco
CHAPTER 11 BEEF RECIPES
Veggie Beef Stew with Root Mas h
.King Size Burger s
Portobello Beef Cheeseburger s
.Asian Spiced Beef with Broccol i
.Cilantro Beef Balls with Mascarpon e
.Beef Ragout with Pepper & Green Bean s
.Grilled Beef on Skewers with Fresh Sala d
.Beef Sausage & Okra Casserol e
.Grilled Beef Steaks & Vegetable Medle y
.Beef & Mushroom Meatloa f
.Skirt Steak with Cauli Rice & Green Bean s
.Traditional Scottish Beef with Parsnip s
.Sunday Beef Grati n
.Beef Burgers with Lettuce & Avocad o
.Cabbage & Beef Stack s
Cauliflower & Beef Casserol e
Spiralized Zucchini in Bolognese Sauc e
.Juicy Beef with Rosemary & Thym e
.Red Wine Beef Roast with Vegetable s
.Grilled Steak with Green Bean s
.Eggplant Beef Lasagn a
.Beef Steaks with Bacon & Mushroom s
Veggie Chuck Roast Beef in Ove n
.Winter Beef Ste w
.Beef Cheese & Egg Casserol e
.Bell Peppers Stuffed with Enchilada Bee f
.Lettuce Cups with Spicy Bee f
Basil Beef Sausage Pizz a
Spinach Cheeseburger s
.Beef Pad Thai with Peanuts & Zucchin i
.Taco Beef Pizz a
.Cauli Rice with Beef & Cashew Nut s
.Grandma´s Meatball s
.Beef, Bell Pepper & Mushroom Kebab s
.Mushroom & Beef Stir-Fr y
Asian-Style Creamy Bee f
 .Beef Hot Dogs in Bacon Wrap s
Jerked Beef Ste w
.Coconut-Olive Beef with Mushroom s
.Cilantro Beef Curry with Cauliflowe r
.Beef Fajitas with Colorful Bell Pepper s
.Sweet BBQ Rib Stea k
.Juicy Beef Meatball s
.Roasted Pumpkin Filled with Bee f
.Beef Patties with Broccoli Mas h
.Cocktail Chili Beef Meatball s
Beef Roast with Serrano Pepper Grav y
BBQ Beef Slider s
.Thyme Beef & Bacon Casserol e
.Ground Beef Stew with Majoram & Basi l
.Tomato Beef Tart with Cheddar & Ricott a
CHAPTER 12 SEAFOOD RECIPES
Red Cabbage Tilapia Taco Bowl
Sicilian-Style Zoodle Spaghetti
Baked Nutty Halibut
Sour Cream Salmon with Parmesan
Sushi Shrimp Rolls
Grilled Shrimp with Chimichurri Sauce
Coconut Crab Patties
Shrimp in Curry Sauce
Tilapia with Olives & Tomato Sauce
Lemon Garlic Shrimp
Seared Scallops with Chorizo and Asiago Cheese
Tuna Cakes
Pan–roasted Cod
Sea Bass with Capers
Cod with Arugula
Baked Halibut with Vegetables
Fish Curry
Keto Baked Tilapia with Cherry Tomatoes
CHAPTER 13 SMOOTHIES
Green Coconut Smoothie
Instant Coffee Smoothie
Keto Blood Sugar Adjuster Smoothie
Lime Spinach Smoothie
Protein Coconut Smoothie
Strong Spinach and Hemp Smoothie
 Green Low Carb Breakfast Smoothie
Total Almond Smoothie
Ultimate Green Mix Smoothie
The Strawberry Almond Smoothie
Early Morning Fruit Smoothie
Banana Chai Smoothie with Cinnamon
Berry Banana with Quinoa Smoothie
CHAPTER 14 VEGAN RECIPES
Vegan Sandwich with Tofu & Lettuce Sla w
.Grilled Cauliflower Steaks with Haricots Ver t
.Tofu & Vegetable Stir-Fr y
.Grilled Tofu Kabobs with Arugula Sala d
.Steamed Bok Choy with Thyme & Garli c
.Sticky Tofu with Cucumber & Tomato Sala d
.Grilled Vegetables & Tempeh Shish Keba b
.Sauteed Spinach with Spicy Tof u
Stir-Fried Brussels Sprouts with Tofu & Leek s
.Peppers Stuffed with Mushrooms & “Rice ”
Basil Tofu with Cashew Nut s
Stewed Vegetable s
Portobello Bun Mushroom Burger s
.One-Pot Ratatouille with Pecan s
Fennel & Celeriac with Chili Tomato Sauc e
Poppy Seed Colesla w
.Roasted Asparagus with Romesco Sauc e
.Parsnip & Carrot Strips with Walnut Sauc e
.Vegetable Ste w
.Tofu & Hazelnut Loaded Zucchin i
.Pumpkin & Bell Pepper Noodles with Avocado Sauc e
.Curried Cauliflower & Mushrooms Bak e
.Roasted Cauliflower with Bell Pepper s
.Tofu & Vegetable Casserol e
.Tofu & Swiss Chard Di p
.Coconut Milk Shake with Blackberrie s
.One-Pot Mushroom Stroganof f
.Cauliflower-Kale Di p
Zucchini Pasta with Avocado & Caper s
.Roasted Tomato Bake s
.One-Pan Curried Tofu with Cabbag e
.Sauteed Tofu with Pistachio s
Coconut Green Sou p
.Chocolate Nut Granol a
 Kale with Carrot Noodle s
.Vegan Smoothi e
CHAPTER 15 SWEETS & DESSERTS RECIPES
. Grandma’s Coconut Treats
Chocolate Almond Ice Cream Treats
. Creamy Berry Bowl with Pecans
Hot Chocolate with Almonds & Cinnamon
. Winter Hot Chocolate with Peanuts
. Easy Blackberry Scones
. Minty Lemon Tart
. Maple-Vanilla Tart
Creamy Avocado Custard
. Homemade Marshmallows with Chocolate
Coconut Panna Cotta Caramel
Coconut Panna Cotta with Raspberries
Ricotta Parfait with Strawberries
Minty Coconut Parfait with Cranberries
Healthy Chia Pudding with Strawberries
. Chocolate Candies with Blueberries
Matcha Brownies with Macadamia Nuts
. Mascarpone & Strawberry Pudding
. Dark Chocolate Brownies
Favorite Peanut Butter Mousse
. Mascarpone Cream Mousse
Chocolate Mousse Pots with Blackberries
. Mojito Mousse with Blackberries
859. Avocado Mousse with Chocolate
860. Chocolate Mocha Mousse Cups
Speedy Chocolate Peppermint Mousse
. No Bake Mousse with Strawberries
Strawberry Chocolate Mousse
. Fluffy Lemon Curd Mousse with Walnuts
Mom’s Walnut and Pecan Cookies
Chocolate Mousse with Cherries
Lavender & Raspberry Pie
Cinnamon Pumpkin Pie
Fresh Berry Galette
Vanilla Passion Fruit Galette
Classic Lemon Curd Tarts
. Coconut-Berry Tarts
Sunday Chocolate Cookies
Chocolate & Caramel Shortbread Cookies
 Vanilla Cookies with Cardamom Coating
. Valentine’s Day Cookies
Vanilla Cheesecake Cookies
Rhubarb Tart
Almond Cookies
The Best Cowboy Cookies
. Maple Sponge Lemon Cake
Vanilla Chocolate Cake
. American Cheesecake
. Chocolate-Almond Cheesecake
. Lemon Tarte Tatin with Blackberries
. Classic Chocolate Truffles
CHAPTER 16 28-DAY MEAL PLAN
CONCLUSION
 Introduction

W hen you use a ketogenic diet or lose a lot of weight, your body has to
burn through its own fat stores to use as fuel. Over 50 studies show
how healthy it is for weight loss, as well as many other health and
performance advantages. Because it is recommended by many doctors, it is well-
regarded.

As you decrease your carbohydrate intake, you can gain more fat as a greater
percentage of your caloric intake is derived from protein on low carb. Being in a
low-carb for anaerobic diet causes your body to have a metabolic state known as
"ketosis," where fat from your own diet and fat from the rest of your diet is burned
for energy.

The ketogenic diet is a quite low-carb, moderate-protein, high-fat diet, which is

somewhat similar to the Atkins and the same as the paleo diet

It asks patients to drastically reduce carbohydrate intake and eat lots of fat
instead. As you eliminate carbohydrates from your diet, your body enters into a
metabolic state called ketosis, or fat metabolism.

When this occurs, your body uses fat as its primary source of energy, your fat
oxidation rate skyrockets. When you eat a diet high in carbs, your liver also stores
fat. The fat may supply energy for the brain, but if you get enough carbs from the
diet to supply your daily needs (6Trusted Source, 7Trusted Source).

The extremely low carbohydrate content of the ketogenic diet may lead to massive
reductions in blood sugar and insulin levels. These benefit stretches, such as
improved energy, more energy ketones, and decreased inflammation, have many
people flocking to the ketogenic diet.

The “keto” in a keto means allowing the body to produce small fuel molecules
called “ketones is why the diet is called that” The Keto sources come from because
it gives the body access to an alternative energy source called “ketones.

When you limit your carbohydrate and caloric intake, the liver produces ketones
from fat as an alternative fuel source. Thus, these ketones can serve as an
important energy source for the entire body, particularly for the brain.
Our brains require a lot of energy every day, and our diets should be full of the
foods that have the least energy to that provide it. If you give it glucose or
ketones, it can only run.

By relying mainly on fat as the whole body's source of energy, your whole system
runs on fat, and you go into a state of constant fat-burning Insulin levels decrease,
which helps the body burn more fat, and fat-burn can occur to an excessive level
when they drop. It's great if you're trying to shed pounds, but there are other, less
obvious benefits, such as fewer cravings and more sustained energy (without the
sugar peaks and valleys we can get from high carb meals).

When the body is in this state, it moves from being animal-powered to a state of
being "starving" and therefore begins using fat for energy, which is called ketosis.
The fastest route to take is not to our destination is to not eating anything, but
there are times when you cannot fast for long periods of time.

Unlike the Atkins diet, a ketogenic diet causes ketosis as well as allowing people to
be consumed indefinitely. It has many of the benefits of not eating for extended
periods of time, including weight loss, without requiring the time commitment of
intermittent fasting demands.
 CHAPTER 1

Is the Ketogenic Diet a Good Choice

for Women Over 50?

I n their younger adults, calorie expenditure slows by about 50 each day in

order to maintain constant body weight. Reduced exercise, as well as the risk
of muscular breakdown and the ability to consume more calories due to a
slowdown in metabolism, maybe a difficult to keep off as a constant weight.

A low-carb for women over 50

A few popular weight-loss methods in recent years include a low carbohydrate diet
(keto) and fasting, but the keto diet has surged as a popular one recently.

We've received a lot of questions about whether or not following the diet is
healthy and if it's doable in the long term.

What is the Ketogenic Diet?

Fasting, which helps the body use fat as a fuel, involves reducing the intake of
carbs and increasing fat in the diet, so Keto is a way of increasing the body's fat-
burning efficiency.

There is strong evidence to suggest that the ketogenic diet is beneficial for overall
health and weight loss.

In particular, ketogenic diets have been successful at improving people's lipid

metabolism without exacerbating food cravings that are commonly seen with other
diets.

Other research has demonstrated that some people who have type 2 diabetes find
that keto is helpful for controlling their symptoms.
That highlights the main principles of the ketogenic diet, which are that (1) fat
should be the main source of fuel for the body instead of carbohydrates; (2)
carbohydrates should be used as a quick energy source, such as sugar and
glycogen stores; and (3) fats have an extremely high calorificaiter utility; and (4) a
high calorificatiing diet creates metabolic waste.

The goal of the ketogenic diet is to use ketones for fuel

Lose weight and keep it off with Keto Over 50: An informative guide to
implementing the ketogenic diet for women in their 50s

You're using a different fuel during extended periods of exertion, such as when
you're exercising or long-distance running, because your body is using fatty acids
or ketones instead of sugar.

Producing ketones occurs when you've managed to cut your carb intake and get
the right amount of protein while eating a bit more carbs.

When you're eating keto-friendly foods that are digested by your body, your liver
helps you to transfer fat into ketones, which can serve as an alternative source of
energy for your whole body.

In order to be in ketosis, the body must be using fat as an energy source.

"Expand" is beneficial in some cases in expanding fat breakdown, thus enabling

the body to use fat as fuel instead of its usual fuel source and resulting in the
breakdown of unwanted fat tissue being more easily gotten rid of.

This method of fat loss not only helps you lose weight, but it helps to stabilize
your energy levels and prevent your appetite from decreasing during the day.

The foods that will help you transition into and maintain a state of ketosis are
composed of high amounts of omega-3 fatty acids from animal products like
salmon, sardines, and herring and low amounts of carbohydrates and protein.

Keto diets work best for women who are over 50 years of age.

When people attempt to eat on the keto diet, it seems a lot more difficult because
it's hard to figure out which food has high carbohydrates and which food has low
carbohydrates, so it can be incorporated into a lot of people.

Here are a few great foods for women over 50 who are on the keto diet.
The Ultimate Guide to Weight Loss: this book goes beyond the keto basics and
helps you put it all together to a keto diet complete food list of everything you
should eat for weight loss.

processed meats as the primary source of protein, as well as leaner meats, as they
are free of carbs

Fish and seafood, such as fried or breaded fish, are best avoided for the added
carbohydrates.

Whether they are fried, poached, boiled, scrambled, or hard-boiled, you can have
your eggs however you like; they're prepared.

veget richer, and food: those that grow in the ground gets less

Dairy: Choose dairy products that are high in fat; low-fat options are often
sweetened with sugar.

Sources of nuts are good, but it is important to avoid eating too much, especially
because they are high in fat

All berries are fine in moderation.

There are a lot of low-carb foods to choose from when following the ketogenic
diet, and what you will find here are healthy options in most of the greatest
quantity are dairy, meat, fish, cheese, bread, and eggs.

Sugar is the main enemy of insulin target

It's fine to have a little fruit as long as it doesn't add sugar to your diet.

Beers and alcoholic beverages: too many carbohydrates and sugars

The starches in this mix are equal to the number of refined carbohydrates found in
white bread, rice, and pasta.

keto-fying your favorite foods

There may be some foods that you dislike that aren't suitable for people who have
certain food allergies or sensitivities.

a keto-friendly plate made up of macadamia nuts, plain chicken breast, and

unbuttered veggies
Giving yourself the ability to live outside of your comfort zone is always difficult.

Food and recipes have a way of being specific to our families that is difficult to
leave behind, whether we want to or not and us.

So, When the type of foods you can't eat change, you can be able to restrict.
Fortunately, you can get alternatives to the foods you can't eat, or they'll remain
within the limits of keto.

This indicates that you can continue to eat sandwiches and pasta, which in my
humble opinion is the best possible combination. This generally applies to a low GI
food's long-term benefits: Generally, the best low GI foods should be chosen.

sugar-free bread is 20 times less carb than traditional bread

Not difficult to make, 2-ingreduce recipe

It only needs three ingredients to begin to simmer: rice, water, water, oil, and an
open fire.

A cereal low-carb breakfast food

Can women over the age of 50 benefits from the Keto?

One thing you can be sure of with regard to Keto is that there are numerous
factors to consider before determining whether or not it is suitable for you;
however: It is completely up to you whether or not.

A low-carb for women over 5

As long as you are not afflicted with health problems, a ketogenic diet can be very
good for you, especially for weight loss.

The most important thing to bear in mind is to eat a healthy balance of

vegetables, proteins, low-fat dairy products, and unprocessed carbohydrates.

Just staying on a diet of whole foods is likely to be the most sustainable because it
cuts costs less money and has less environmental impact.

It's important to remember that many studies indicate that attempts to track
outcomes of the ketogenic diet aren't reliable. Avoid resorting to an unhealthy
means of weight loss, such as fad diets or drastic lifestyle changes, and fasting.
Instead, find a healthy eating approach that's good for you.
Just because something hasn't worked in the past doesn't mean it can't work in
the future.

A low carbohydrate, high fat, moderate protein, and protein eating plan and diet
plan can transform your body.

A ketogenic diet is a high-fat, moderate-protein, adequate-carbohydrate, and low-

calorie meal plan, which consists of 75% fat, up to 20% protein, and 5% or fewer
carbs in order to keep the protein and carbohydrate consumption within a fairly
tight range while having plenty of micronutrients - the micronutrients (vitamins
and minerals) needed.

At first, it may seem like you have to be difficult to give up carbohydrates, but it
doesn't have to be in order to be done.

You should reduce the number of carbohydrates in your daily meals and snacks
while simultaneously increasing the fat and protein content.

The more carbs that are consumed, the less likely the person is to be in a state of
ketosis.

Carbs could affect everyone differently; some people may only get into ketosis if
they eat at 20 grams per day, but others might require eating more to experience
it.

Most people will find it to maintain a low-carbohydrate diet and nutritional ketosis
if their carbohydrate intake is under 50% of their total daily calories.

Following a ketogenic diet means sticking to healthy food choices, and avoiding
carbohydrate-rich options will lead to long-term weight loss for successful short-
term goals.

Ketogenic food to consume

Meals and snacks should be comprised of these items: Fatty meats and higher
amounts of vegetables (like avocados, butter, olive oil, olives, and olive oil) and
lower amounts of carbohydrates, like bread and higher glycemic vegetables (like
broccoli)

If you are concerned about nutritional benefits, you should focus on the
production of pastured, organic whole eggs.
Poultry includes both chicken and turkey.

Omega-3 fatty fish: Freshly caught salmon, herring, and mackerel

Red meat: venison, pork, organ meats, and buffalo/bison from grass-fed cattle.

full-fat dairy: butter, full-fat yogurt, and heavy cream

Both red and low-fat, with cream cheese: full-fat cheese, cream cheese,
mozzarella, and goat cheese; and goat cheese

These include Macadamia nuts, almonds, walnuts, peanut and sunflower seeds as
well as all of these, also pumpkin seeds, ground sunflower seeds, and sesame.

Homemade nut butter, almond, cashew, and coconut butter are all suitable for use
in this recipe.

These oils are excellent sources of beneficial fats: coconut oil, olive oil, avocado
oil, and canola oil, and avocado oil, and sesame oil

While avocados can be incorporated into almost any dish or into snack food or
meal mixtures of your choice

Other vegetables: Broccoli, tomatoes, mushrooms, and peppers (not in their

starchy form).

These are commonly known as condiments: salt, pepper, vinegar, lemon juice,
fresh herbs, and spices.

foods you should stay away from

A keto diet should not be followed while avoiding carb-rich foods

Some of the following foods should be avoided:

There are a number of different types of bread, baked goods, crackers, dough,
and pastries on the menu here, and they're known by different names such as
bread, white bread, and dough, as well as whole-wheat rolls.

Bitter things:caffeine: The casein from cow's milk, cocoas, orange juice, and maple
sap are all sugar substitutes, but orange juice is more bitter.

Diluted sugar beverages: Soda, fruit juices, syrups, sports drinks, and tea.

Spaghetti, macaroni, and spaghetti.

Grains and other than wheat and rice and oats: Cereals, wheat- and oat-based
breakfast foods

Also, starchy vegetables: Potatoes, sweet potatoes, corn, butternut squash, and
peas, but these are not your best bets.

Beans and legumes: lentils are good; kidney beans, black beans, chickpeas, lentils
are especially excellent.

Fruit: Oranges, pears, pineapples, bananas, and pineapples.

heavy or low-carb or high-carb sauces: barbecue sauce, sugary dressing, and

dipping sauces

The list of possible ingredients that may increase a person's weight includes
Alcoholic drinks (beer and colas), as well as sugary mixed drinks.

Though carbohydrates should be kept in moderation, low-type fruits such as

berries may be consumed in limited amounts as long as you are in ketogenic
macros [i.e.e. Carbohydrate-deficient but low in protein and fat].

Processed foods and unhealthy fats (for example, saturated, trans, and
hydrogenated fats) can be harmful to your heart.

If you are not interested in meeting certain people or establishing relationships,

certain topics or styles of conversation should be avoided:

damaging fats: Margarine, shortenings, and oils that are low in polyunsaturated
fats, such as canola and corn oil.

Altered foods such as ready-to-to-eat and fast food, packaged meats, such as hot
dogs, and lunch meats and lunch meats.

Artificial colors, preservatives, aspartame, and sweeteners such as sugar are

added to these food products to extend their shelf life and make them more
aesthetically pleasing, but their chemical components have been shown to lead to
many diseases

sugar-free, rice, wheat, soy, and dairy beverages

sugar can be found in a variety of beverages, including juice,;, caffeinated, tea

variety of beverages such as iced tea and soft drinks
While on a ketogenic diet, you must avoid high-carb foods just as you would any
other carb-rich foods.

So we should cut our sugary beverages like Coke and Pepsi because of the health
issues they may cause? It's no small that sugary drinks have been linked to
various diseases, like obesity and diabetes?

It is wonderful that there are plenty of tasty, sugar-free diet alternatives for us on
the keto diet.

Foods to drink on a low carbohydrate diet might include soft drinks and juices as
well as full-fat milk, butter, heavy cream, bacon, and eggs.

WATER: Hydration is fundamental for both adults and children, and you should
have it throughout the day.

Excellent soda alternative to carbonated water: Carbonated water has been shown
to be a bit acidic and unhealthy; however, carbonated water can be made a lot
more sparkly and attractive.

If you want to increase the flavor of your coffee, use heavy cream instead of milk.

Although the unfermented green tea leaves do provide some health benefits, the
process of fermentation takes away from the very few that remain, making it not
as delicious as unfermented green tea.

Here are some extra ideas to boost the flavor of your water: Add some more
natural and/interesting flavors, or try different keto flavors.

You can get the job done much faster by adding fresh lemon and mint leaves to
your water bottle, as opposed to adding them to your beverage of choice.

Excessive restriction of alcohol on social occasions is not recommended, but there

are plenty of times to enjoy an alcoholic beverage like a vodka soda (or tequila, or
other light, diluted alcohol) without straining your kidneys.
 CHAPTER 2

Over 50 of Our Best Keto Recipes

F or many people, new diets represent a new year's resolution. The k

etogenic diet isn't simple (we've been discussing it for several years now),
so if you're trying it for the first time, identifying the foods that are right for
you is difficult. As a rule, your choices are usually low carb because that is where
your body enters into a state of ketosis or to help your fat burn rather than using
carbs for fuel. In order to be able to accomplish this, you must restrict your
carbohydrates to about 20 grams of intake. It's not just about cutting carbs, as I
like to emphasi z e; however, the diet is a little more highly adjusted. P rocessed
foods and sugar are off the table and, and many people no longer eat much or
any sweet fruits Alcohol can be enjoyed in moderation. A little dark chocolate can
be beneficial, but it's preferable to avoid all dark chocolate as much as possible.

I f you'd like to help you understand the potential confusions that arise from
following a ketogenic diet, we want to assist you . There are well over 50 recipes
in this collection that comply with the requirements of the rule of ketosis,
regardless of what you're looking for in them to fit into ketosis. Breakfast through
dinner will become a staple for you whether you stay on a diet or only for the
month.

People who are new to the keto diet might think of bacon and eggs when they
envision the typica l ly get started out-of-of-the-the-the-the-box breakfast items,
but these can be only the beginning of what you can eat in the morning. Other
kinds of fruit, such as smoothies, pancakes, and even whole-grain bread , are
included.

Return the foods and habits that are outside of the keto diet
and lifestyle back into it
a stricter the diet, the fewer micronutrients by-like nutrients that you will be able
to get from food. An extended regimen must be necessary to preserve the overall
health or for those suffering from adrenal exhaustion or disease.

For the past month, Catherine has been doing a daily multivitamin supplement
with Vitamin D and calcium but is now planning to try something different. When
you're out working as hard as a mother, you want to ensure you're getting enough
nutrients to keep your body running, at the very least. Catherine's daily
micronutrients have been covered by her previously named vitamins and minerals.

Micronutrients are depleted by physical

activity
A, B, C, magnesium, selenium, manganic acid, potassium, zinc, alpha-lipoic acid,
or zinc/selenium, alpha-lipophilic acid

K-friendly diets deprive the body of micronutrients like B vitamins and magnesium

Stress depletes micronutrients such as vitamins, calcium, magnesium, and omega-

3 fatty acids deplete both dietary and essential micronutrients.

This is only a partial list of micronutrients that can be used to illustrate the
common denominators

We found that frequent training at high levels of training for an extended time
both lead to elevated cortisol levels. Do a moderate volume of cycling that is below
75 minutes or a high-intensity cycle that lasts from 45 to 60 minutes to start, and
then gradually increase your dosage to maximize cortisol release. a decrease in
overall stress levels is critical for a woman who is training for long- or middle-
distance running events

And if she gets more rest while training, she will have less stress.

She is tired and reporting problems with her energy levels. When someone is
doing an endurance event, this is normal. It is also quite common for women
trying to stay on keto after the age of 50 for long periods of time. It is difficult to
maintain constant intensity while also listening to your body and enjoying frequent
breaks. As a coach, I always want someone below their normal training level.
When you're unsure, pause, the cause of fatigue could be either insufficient
nutrients or an imbalance of hormones.
Another random document with
no related content on Scribd:
room—Mother Mary Monica, at her own earnest request,
being allowed to remain with us and oversee our
proceedings. We began with a good washing and combing
all round (not a nice piece of work by any means), and then
dressed them in clean clothes, of which we had a plenty by
us made up for our regular autumn doles. The dear old
Mother was as pleased as a child with a new doll. I can't say
the same for the poor children, who were strange, and
scared, and at first hardly to be pacified; but by degrees
they seemed to find the comfort of being clean, and by
night they were all merrily at play, as if nothing had
happened to them. We made up as many cot beds as there
were children, and my own bed was moved into the room.
Sister Anne also slept in the room till she was taken sick,
when Amice was allowed to take her place.

I don't think, for my own part, that I was ever happier than
when playing with these children, or teaching them their
hornbook and the use of their little fat fingers. The oldest is
about ten, a wise motherly little maid, and a great help to
us with the others. The youngest is only three—the sole
survivor of Roger Smith's family. Considering what the
family was like, we may hope her loss may prove a gain.

There were many different opinions in the house concerning

the sheltering of these orphans. Sister Catherine, who has
not had so much to say about discipline since her dismissal
from office, opened her mouth once more to protest against
the great irregularity of our taking the babes, and the utter
impropriety of their being committed to the care of the
youngest person in the house. But Sister Placida, who is
great in the history of this and other orders, and who has
no objection (or so I think) to putting down Sister
Catherine, brought so many precedents to bear against her,
that she was fain to betake herself to her humility, her usual
refuge when worsted. Some were terrified at the notion of
bringing infection into the house; but in general, I must say,
the Sisters were very kind to the poor children, and very
glad of an excuse to slip away, and play with them.

It was two weeks after the pestilence broke out in the

village before it appeared in the house. Sister Bridget was
the first victim. She was taken in the night, with the heat
and sweat, and, poor creature, had no more wit than to rise
and stand for half an hour or more at the open window of
her cell, till Mother Gertrude, making her rounds,
discovered her state. She was taken at once to the
infirmary, and died in a few hours, very happy and
resigned, and saying, with almost her last breath, poor
thing, that everybody had been very kind to her. From that
time we had a new case or two every day for a week.
Almost every one who had resolution enough to remain
quietly in bed and bear the all but intolerable discomfort of
the heat and bad odor, recovered; but many were light-
headed, and unless watched every moment, would throw off
the clothes and otherwise expose themselves: and every
one who got the slightest chill died without remedy.

It was a trying time, and one which showed what people

were made of; for the discipline of the family was
necessarily much relaxed, the care of the sick being the
principal matter, and each one showed in her true colors—
very unexpected colors some of them have been. Mother
Gabrielle, who has always been rather fussy and fidgetty,
and especially apt to be scared on small occasions, and to
fret over little accidents and losses, was as calm and
cheerful as a summer morning, till she was taken down
herself, when she made a most edifying end. Mother
Superior, though calm and composed, was very sad. Mother
Gertrude, just as usual.
In general I must say the Sisters have behaved very well.
Sister Catherine was the most alarmed of anybody, and
made herself rather a trouble by going round asking
everybody's pardon and wanting to kiss their feet, which
was not always quite convenient when one had a jug of
barley water, or a crying babe in one's arms. She wanted to
help in the infirmary, but she cried so, and was besides so
unwilling to obey orders without some little variation of her
own, that Sister Placida dispensed with her help very
suddenly. At last she took to her own bed with a kind of
nervous fever; and as she was not very sick, everybody was
rather glad to have her out-of-the-way.

Sister Mary Paula was quite different. From the first she
attended steadily to her work, speaking but little, but very
kind and sober in her demeanor. One morning, when I went
to the kitchen for the children's dinner, at ten o'clock, she
stopped me.

"Rosamond, did you know who it was told the Bishop of

your sending a love token to your cousin?"

"Nay!" said I. "I had not an idea, nor do I wish to know,

since no harm has come of it."

"Well, it was I!" said she, bluntly, turning scarlet as she

spoke. "My brother is the Bishop's chaplain, and when he
came to see me, I managed to slip a note into his hand,
telling him the whole story, as I had heard it!"

"But, dear Sister, how could you do that, since yourself told
me you could not write?" I asked, in amazement.

"I did not write it—that was done by another hand!" she
answered me. "But 'twas I conveyed it to my brother. I
fancied, or tried to fancy, that I was moved by zeal for
religion and for the honor of this house; but my eyes have
been opened lately, and I see things more clearly. 'Twas
mere spite and envy, because I thought you a favorite. I
desired to bring you into disgrace, or to cause your removal
from the house; and I beg your pardon."

"I am sure you have it, with all my heart!" said I, kissing
her. "Nay, there is naught to pardon, since all turned out to
my advantage at last."

"Yes, the stones we threw returned on our own heads!" she

answered. "And so they ought. Here, take these cakes for
your brats. Do they all keep well?"

"All!" I told her, but added that she did not look well herself,
and I feared she was working too hard.

"Nay, I am well enough," she said, "but Rosamond, will you

pray for me? My mind is distracted with all this work and
worry, and I fear my prayers are of little value."

I told her I did not believe such distraction hurt our prayers,
and reminded her of what Father Fabian had said about
offering our work and our very distractions. She kissed me
again and I went my way. That was the last time I ever saw
her alive. She dropped that evening in the chapel, and died
before midnight. It seemed the signal for a new outbreak of
the disease. Three of my charge were attacked, and two
died, and of the Sisters, three within the next three days.
Mother Gabrielle was the last, and I do think she died as
much as anything from sheer fatigue. I had no touch of the
disorder, though I nursed all the children who had it, and
also Sister Anne, whom we hoped at one time might
recover; but she had a relapse, I think from getting up too
soon, despite the warnings of Mother Mary Monica.

Now things have returned to their usual course, save that

with the Bishop's approbation, we have kept the three
children who survived, and have also taken in two more.
Amice and I have the charge of teaching and overseeing
them, under the real superintendence of Mother Gertrude
and the nominal care of Mother Mary Monica, which mostly
consists in telling them stories, cutting out figures, and
begging off from pains and penalties. What a dear old
grandmother she would have made!

I have heard but once from my friends in London, who are

all well. My father is coming home in a few weeks.

CHAPTER XVII.

October 28.

AMICE, is sick—I don't know what ails her, but she has been
growing thin and pale ever since the pestilence, and now
she has been obliged to take to her bed. She does not
suffer much, save from her weakness, which so affects her
nerves that she can hardly bear any one in the room with
her, but prefers to stay alone. The doctor says she is to
have her way in all things—a sentence which always sounds
to me like that of death. My heart is like to break with the
thought, but there is no help. Nobody will ever know what
she has been to me.

CHAPTER XVIII.

All Saints' Day, Nov. 2.

IT seems as if there were never more to be peace in this

devoted house. Magdalen Jewell, the woman who lived at
Grey Tor, the woman who nursed her neighbors all through
the sickness, and has since been a mother to many an
orphan, and a dutiful daughter to many a widow, Magdalen
Jewell is accused of heresy, apprehended, and shut up in
Saint Ethelburga's vault, till she can be removed to a
stronger prison. 'Tis a shame, and I will say it. They have
no business to put such an office on us, but Father Fabian,
who, I do suspect, likes the business no more than I do,
says 'tis done in hopes that the persuasions of himself and
Mother Superior may bring her to a better mind. They say
there is no doubt of her guilt.

Indeed, she herself denies it not, but glories in it, and is full
of joy. I heard her myself singing of some hymn, as I
judged. They say she was suspected a long time, and a man
whom she had nursed in the sickness, spying upon her at
night through the window, saw her many times reading in a
great bound book she had. He giving information, the house
was searched, and the book found. It proved to be a copy of
the Scriptures in the vulgar tongue. Magdalen being
apprehended, showed neither surprise nor fear, but
confessed all, and gloried, as she said, that she was
counted worthy to die for her religion. And now she is shut
up in that horrible place, and Mother Gertrude—she who
has always seemed too kind to hurt a fly, is her keeper, and
unless she recants she must needs be burned. It is utterly
horrible!

And they are all so hard-hearted against her! Father Fabian

says it is a sin to pity a heretic, and so say all the Sisters.
Even Mother Gertrude, though she offers many prayers for
her conversion, says she deserves her fate, and even that
the man who betrayed her did a good deed, in thus laying
aside all the ties of natural affection. But I cannot think so.
The man seems to me a horrible wretch and traitor, far
more deserving of the stake than this good, kind woman,
who has sacrificed everything to her neighbors.

My whole mind is in a tumult, and for the first time I feel as

if I would give anything to leave the shadow of this roof and
never see it again. And that dear old chapel, that I so loved,
and where I had such sweet comfort, to be so used! I
cannot write nor even think. I would Amice were well, but
she is more feeble than she has been, and last night she
begged that Mother Gertrude might sleep in the room with
her, though she would not have her sit up.
 CHAPTER XIX.

Nov. 4.

MAGDALEN JEWELL hath escaped, at the least she hath

disappeared, and no one knows what has become of her. It
seems impossible that she could have got out, as there are
no means whatever of opening the door from the inside,
and the key hath never left Mother Gertrude's care. Some
of the Sisters think that the ghost or demon, or whatever it
is that hath heretofore avenged sacrilege in that chapel,
hath torn her in pieces and carried her off bodily, but they
say there are no signs of any such struggle. The very cruse
of water which Mother Gertrude carried to the prisoner last
night is standing half emptied on the floor, but the bread is
all gone, so she must have eaten her supper.

Mother Gertrude, on rising, found poor Amice very much

worse, faint and exhausted, which delayed her a little.
When she went to the prison, she called as usual, but there
was no answer. She looked through the grating in the door,
usually masked by a panel on the outside, but could see
nothing. Becoming scared, she sent for Mother Superior and
Father Fabian, who had the tower and vault thoroughly
searched, but nothing was to be found, save what had
always been there. It is a most wonderful chance. I don't
think Father Fabian believes very much in the demon, or he
would not have searched the grounds so carefully, or asked
so many questions. Mother Gertrude takes charge of all the
keys at night, and places them under her pillow; and beside
that, who was to steal them, supposing that such a theft
were possible? Mother Gertrude is a heavy sleeper, but
Amice is a very light one, specially since her illness, and she
declares most positively, that she is certain nobody was in
the room last night, save herself and Mother Gertrude.

It is all a dark mystery. Magdalen was to have been

removed to Exeter to-day, but now Father Fabian must go
instead, and give the best account he may of the matter. I
cannot say that I believe very much in the demon, any
more than Father Fabian. My notion is that some friend from
outside hath found a way of helping the poor woman, or
that there is some way of escape from the tower which we
know not of.

Anyhow, I am glad she is gone, and so I can't but think

there are some others, if they would say so. The tower
being open, some of us young ones ventured to explore it,
and even into the vaults below. The tower is simply what it
looks to be—a structure of great unhewn stone, with
projections here and there like shelves, and the remains of
a stone staircase, though where it should lead to I cannot
guess. Another stone stairs leads down to the vault, which
is perfectly dark, save for one narrow slit at the very top,
going into the garden. Here was once a shrine, whereof the
altar and crucifix still remain. A row of niches runs all
round, of which two have been built up, doubtless for burial
purposes, and there are the dusty remains of several
coffins, such as are used for nuns, beside two or three of
lead and stone. 'Tis a dismal and dreadful place, and it
seems horrible to think any living being should be confined
there. Yet, the story goes that it has sometimes been used
as a prison for nuns guilty of grave offences.

I drew a long breath, when I got into the free air of heaven
once more, and I must say, I was glad to think poor
Magdalen had escaped.

I could be as light-hearted as a bird, only that my dear

Amice is so much worse. She is very low indeed, too
exhausted to speak; but she lies quietly in her bed, with a
look of most heavenly peace on her face. She seems most
of the time engaged in inward prayer and thanksgiving, for
her eyes are closed and her lips move, and now and then
she opens her eyes with such a wondrous smile, as if she
saw the glories of heaven open before her. What shall I do
when she is gone? I dare not think. I have been sitting by
her a great part of the day, and now Mother Gertrude tells
me, she has asked that I may watch beside her this night,
and dear Mother hath given permission. I am most thankful
for the privilege, for I would not lose one moment of her
dear society.
 CHAPTER XX.

Nov. 8th.

AMICE CROCKER, my dearest friend, is dead and buried—

buried in a dishonored grave, by the poor lady who was
prisoner in the Queen's room so long. She died a heretic,
they say, without the sacraments, and they tell me it is
sinful in me to love her longer. But I will love her, to the
latest day of my life. I don't believe she is lost either, and
nothing shall ever make me think so. Oh, that last night
when I sat by her side, and she told me all!

Well, she is gone, and naught can hurt her more. I think
Mother Gertrude will soon follow, for she seems utterly
broken down. She might well say that no good would come
of the Queen's visit. And if Amice should be right, after all,
and we wrong! I must not, I dare not think of it! Alack and
woe is me! I would I had died in the sickness, or ever I had
lived to see this sorrowful day!
 CHAPTER XXI.

Corby End, April 20, 1530.

I LITTLE thought, a year ago, that another April would see

me quietly at home in my father's house, and with such a
companion—still less that I could be quite content in such a
companionship. If any one had told me so, I should have
laughed or been angry, I hardly know which, and yet I am
quite ready to confess that 'tis all for the best.

My father, my Lady and Harry are all gone to make a visit at

Fulton Manor, where is now much company to celebrate the
wedding of Sir Thomas' eldest daughter. I was to have gone
with them, but when the day came the weather was damp
and cold; and as I am only just beginning to be strong
again, my Lady and I both thought I should be better at
home. Father and Harry were much disappointed, and I saw
Harry was a little disposed to lay the blame on my Lady, but
a little quiet reasoning and some coaxing finally made him
own that all was for the best. So here I am, in sole
possession of the house, and for the first time I have got
out my book of chronicles.

I have read it all over, and pasted in the loose leaves where
they belong, as even should I return to the convent I shall
not take it with me. I am minded to continue it, especially
as I can now write freely and without concealment. My
stepmother never interferes in my private matters. Even
Mrs. Prue, who began by attributing to her almost every
fault of which woman is capable, now grudgingly admits
that my Lady minds her own business, and is passing good-
natured. In fact, only for that one mortal sin of marrying my
father, I think the old woman would allow her new lady to
be a mistress of good conditions.

I suppose I had better begin just where I left off.

The night before Amice died, she begged that I alone might
sit with her, saying that Mother Gertrude needed unbroken
rest, which was true. Amice was so manifestly near her end
that Mother Superior did not like to refuse her anything,
and Mother Gertrude somewhat unwillingly gave way. The
dear Mother would have spent the whole night in prayer for
her niece at the shrine of St. Ethelburga, had not Mother
Superior laid her commands on her to go to bed and rest all
night.

"Sit close by me, dear Rosamond," said Amice, "you know I

cannot speak loud now, and I have much to say."

"You must not tire yourself by talking," said I.

"It will make no difference," she answered.

"I feel that my end is very near. Doubtless what I did last
night may have hastened my death, but I do not regret it; I
would do it again."

"What you did last night!" I repeated, struck with a sudden,

most strange thought. "Do you mean, Amice, that you—" I
could not finish the sentence.

"Hush!" said she. "Even so, Rosamond. I took the keys from
under Mother Gertrude's pillow (you know how sound she
sleeps, especially when she has been disturbed), opened
the doors and let the prisoner free."
"But the outer door—that heavy iron door!" I exclaimed, in
amazement.

"I did not open the outer door. She climbed over the wall
there by the beehives. The gardener had left his ladder
close by. I wonder they did not find it in the search this
morning."

"I dare say he had taken it away before that he might not
be blamed for his carelessness," said I. "But Amice, even
then I see not how you accomplished it. We have thought
you so weak."

"And so I have been," said she. "The day before, I could

hardly rise without help, and after I got back to my bed, I
lay for many hours so utterly exhausted that I many times
thought myself dying. But at least I had the strength to call
nobody, for I wished above all things that Magdalen might
have time to escape. She told me at parting that with three
hours' vantage, she would defy even the King's
bloodhounds to find her; and I was determined she should
lose that vantage through no fault of mine."

"But, if you had died, Amice—died without confession and

the sacraments," said I. I knew that she had not confessed
for a long time, putting off the Father by saying she was too
weak, and that it hurt her to talk.

"I should not have died without confession, dearest

Rosamond," said she, with an heavenly smile. "I have
known this many a day that there needs no priest to make
a confession valid, but that to every truly penitent heart the
way to the very throne of Heaven is open, and that the
blood of Jesus Christ cleanseth from all sin. If I regretted
aught, it was that I must die without another kind of
confession—the confessing my faith openly before men. I
have longed to do so, but I shame to say it—I have been
afraid. But now I fear no longer."

I was utterly dumbfounded, and could not speak a word.

"Shall I tell you the whole?" she asked, presently. "Or are
you too much shocked to hear more? You will not cast me
off, will you, Rosamond?"

"Never!" said I, finding my voice at last. "But, dearest

Amice, consider. Think of your fair fame—of Mother
Gertrude and dear Mother Superior!"

"I have thought of all," she answered; "yea, many times

overt and though I grieve to grieve them, yet I must needs
speak. I have denied Him before men too long already: I
must needs confess Him before I die, come what may. Give
me some cordial, Rosamond. I must keep myself up till to-
morrow, at least."

I gave her the cordial, and after a little rest, she began once
more:

"Rosamond, do you remember the day we were dusting the

chairs in the Queen's room, and you showed me one, the
velvet whereof was spotted with small spots, as of drops of
water? Mother Gertrude sent you to the wardrobe just
then."

"I remember it well," I answered; "and that looking from

the window I saw you reading some ragged leaves which
you put into your bosom. I meant to ask what they were,
but in the multitude of business, I forgot."

"Exactly so!" said Amice. "I was dusting the chair, and on
taking up the cushion, which I found to be moveable, there
fell out these leaves. I took them up to read them, thinking
they might throw some light on the poor lady's history, but
I had read little when I knew what I had found—something
I had long desired to see. It was a written copy of the
Gospel of St. John, done into English. Doubtless the poor
prisoner had managed to bring it with her, and had found a
convenient hiding-place for her treasure in this chair, which
she had watered with her tears."

"I had read but a few words when I was interrupted; but
those words were engraven on my mind as with a pen of
steel. They were these: 'God so loved the world that he
gave his only son for the intent that none that believe in
him should perish, but should have everlasting life. For God
sent not his son into the world to condemn the world, but
that the world through him might be saved.'"

"Rosamond, I was as a man walking through desolate

moors and among quaking bogs and thorny thickets, to
whom a flash of light from Heaven showed for one moment
the right and safe road. It was but a glimpse. I had no more
time to read then, nor for some hours after; but that night,
in recreation, I did find time for a few more verses. By the
first peep of light next morning I was up and at my window,
and thenceforth the morning star seldom found me
sleeping. I placed the book of the Gospel inside my prayer-
book, for better concealment, but after I had once read it
through, and for fear it might be taken from me, I learned it
all off by heart."

"I remember how we used to smile at your early rising,"

said I; "we little thought what you were about."

"This went on for a while," continued Amice, (I set down her

own words as near as I can remember them): "and then I
came near a discovery. You know how light of foot was
Mistress Anne. Well, one day, when I had ventured, as I
seldom did, to take out my book while I was waiting in the
Queen's anteroom, she came behind me and peeped over
my shoulder, and before I could hinder, snatched the leaves
from my hand. I thought then that all was lost; but after
teasing me awhile in her childish fashion, she gave me back
my treasure, and said she would get me a better book than
that, even the whole New Testament, done into fair English
by one Master Tyndale."

"But mind!" she added, "I don't stand sponsor for all his
notions, and I wont be answerable for the consequences to
yourself. This much I may say. 'Twas a very learned and
good man gave me the book, and he says 'tis true to the
original Greek, out of which it was translated by Master
Tyndale."

"And have you read it?" I asked her.

"Not I," says she, "save only a chapter, here and there; but
let me tell you, Mistress Amice, if this book gains ground, as
'tis like to do, your priests and nuns and mitred abbots will
fly away like ghosts and owls before the sunrising. Nay,
unless some I know are the more mistaken, the cock has
crowed already."

"That very night she gave me the book, and before she left,
she added another which was sent her from London, namely
Master Tyndale's exposition of certain passages. But I cared
not so much for that, as for the other. Then came the
sickness, when the discipline of the house being so much
relaxed, I had more time to read and study and compare.
Rosamond, how amazed was I to find that there is in the
New Testament no single hint of any worship being paid to
our Lord's mother—nay, our Lord Himself saying, that those
who did His Father's will, were even to Him as His own
mother."
"'Tis not the right Gospel," said I. "Why Amice, only think
how our Lady is honored throughout all Christendom.
Depend upon it, you have been deceived."

"Who would dare to carry out such a deception?" said she.

"Every learned man in Christendom would be against him."

I cannot now write down all she said, as how she had found
the teaching of our Lord so much more simple and plain,
than those in the lives of the saints—how Himself had
declared that whosoever did but believe on Him, had
already everlasting life—how Christ being already offered
for sin, there was no more sacrifice, but all was perfected in
Him; and much more which I did not, and do not yet
understand. But she ended by saying, that she could no
longer keep silence, since the Lord had commanded all to
confess Him before men, and had declared that He would
deny all who did not thus confess Him.

"I cannot die with a lie on my lips," she said. "I dare not
thus go into the presence of my God, where I must soon
stand; for God doth hate lying above measure, inasmuch as
He hath declared that all liars shall have their part in the
second death. Besides, were it not utterly base to deny
Him, who hath done and will do so much for me?"

I used many arguments with her, but could prevail nothing,

even when I spoke of Mother Gertrude and her sorrow, at
which Amice wept so vehemently, that I was alarmed; but
when she was again composed, she said she had thought of
that many times, and with many prayers and tears, but yet
she could see her duty in no other way.

Oh, I cannot tell all she said. I would I could remember and
set down every word, but much has gone from me. She
bade me take comfort concerning her, when she was gone,
saying that nothing they could do would work her any real
injury. She told me how happy her new faith had made her,
despite many perplexities concerning her duty—how at the
last she had seen her way clear, and what peace she had
felt in the thought that her free salvation had been provided
for in Christ, and she had but to believe, and be saved.

"What, even if you were wicked?" said I.

"Don't you see, dear Rosamond, that one who really

believed in our Lord could not be wicked? If he really and
truly believed that the Lord died for him, he would desire to
do what that Lord commanded, and to be like Him. He
would know that Christ makes keeping His commands the
very test of faith and love, even as He saith: 'He that hath
my commands and keepeth them, He it is that loveth me.'"

I asked what she had done with her Testament, and she
told me she had given it to Magdalen Jewell, knowing that
she should need it no longer.

"There are many things therein which I don't understand,

but they will soon be made plain," said she. "Is it not
almost morning, Rosamond? Draw the curtain and see."

I did so. Lo the dawn was stealing on, and in the east
shone, glorious to see, the morning star.

"There is the emblem of my Lord!" said Amice, clasping her

hands; "There is the bright and morning star. It is the last
dawning I shall see on earth! To-morrow. Rosamond, and
whenever you think of me, remember that I am resting
where there is no need of sun or moon: 'For the brightness
of God did lighten it, and the Lamb was the light of it.' 'They
shall hunger no more neither thirst any more, neither shall
the sun light on them nor any heat. For the Lamb which is
in the midst of the seat shall feed them and shall lead them