We had 18 Ketonians attend the November 3, 2018 meetup held at the Plymouth Library in Plymouth, MN. There were a few new faces as well as several returning friends.
SMALL TALK
We had small talk for a few minutes while people gathered.
INTRODUCTIONS
We each introduced ourselves and answered the question: What is a recent keto success?
Several items were mentioned including:
Trying to make lamb for the first time.
Fasting for 3+ days
Focusing on the health benefits, and able to maintain a healthy weight without losing.
Maintaining weight.
New less messy version of Fathead dough at keto.copy.
Went to the State Fair without pigging out.
Still doing Keto.
70 pounds of weight loss.
No longer need laser treatment for eye issues.
Able to stay keto while traveling for work
Helped to improve health after cancer.
Normal blood work and A1c from 7.9 to 6.43.
Didn’t eat any Halloween candy.
150 pound weight loss.
Announcements
Next Meetups will be:
December 1 - North Regional Library in the south half of the North Regional Meeting Room.
January 5 - Location to be determined
February 2 - Location to be determined
Mini-Ketofest updates:
Date: April 20th.
This is Easter weekend, so we would like to change this. Ro will contact Maria Emmerich to see if a Saturday in May could work.
May could be a good month as people are motivated to find their “summer” body after a long winter.
Venue
Ro will be some up-coming tours set-up, will Publish on MeetUp so others can join.
Looking for teaching kitchens with enough space to accommodate 50 plus people.
Regular Meetings - bi-weekly meetings will be set-up to share updates and to get help to execute prep.
Ask John (MinnesotaKetonians@gmail.com) if you would like to be added to the ketofest@MinnesotaKetonians.com mailing list.
Sponsors - We could see if some companies would be interested in sponsoring Ketofest. Possible sponsors
NadiaCakes - they have Keto cupcakes and cookies
Costco - they have many Keto items
Luv Ice Cream - a local keto friendly ice cream company.
Application - Carl responded and application looks good.
Speakers
Maria Emmerich has agreed to speak
Dennis St. Martin may speak
Dr. Michelle Christensen is still a possibility
ketocoachx.com -
Matt Payne is coming back to Minnesota after living in San Diego. His company is has keto urine strips and is working on a ketone blood meter. He is producing a video to explain the benefits of keto. Filming is scheduled for Nov 11. Let John (MinnesotaKetonians@gmail.com) know if you would like to appear in the video as well.
Treats
Mary Jo shared her bone broth recipe and had several jars of bone broth to let people try it. If you took home a bone broth, please remember to bring back your jars to return to Mary Jo.
Ingredients:
1 chicken carcass
6 chicken necks
6 chicken feet (or paws) available at most co-ops. These provide really great collagen and you get some nice gel.
A “splash” of vinegar (white or apple cider may be used)
Instructions:
Put all of the ingredients into an Instant Pot and fill to the 3 qt line with water.
I set my pot to 240 minutes. When I had my first one I would typically do two 120-minute cycles. I want to be sure I get every last drop of nutrition out of those bones. When you are done, you should be able to crush the bones with your fingers.
Use within 3-4 days or freeze.
Ketonian Story
Amy shared her story and passed some pictures of her lifelong weight loss journey around the room. Here are a few highlights:
Battling weight loss from an early age ~5, attempted diets to resolve. In high school got to 220 pounds. Went on to gain another 100 pounds in the 2 years after high school.
After college worked her way up to 400 pounds. Tried additional diets and over eaters anonymous and lost 150 pounds. But started gaining again after the group broke-up.
Was diagnosed with uterine cancer.
6 months ago saw Keto on Facebook and started her Keto journey. Participating in a $27 keto online course (Shift Formula done by a a married couple). Eliminated sugar cravings after only 3 days.
She feels terrific and has been seeing some great markers at doctor visits.
Amy does ‘unintentional’ intermittent fasting now in addition to her Keto lifestyle.
Has found benefits including a great new attitude and better self image participating in new adventures like dance.
Main Topic / Additional Discussion
Main Topic - How do we talk about Keto with people who don’t agree with Keto approach? Or how do you explain Keto to those are are asking? How do you avoid being annoying? Where do you stop and leave them to try?
Engage with those who are open to it.
Focus on the health benefits, remember those things you have gained when needing he energy to discuss with others. Share your other health markers they can’t see.
Keep engaged with this group so you have someone who you can talk to.
Business cards John has, you can grab some and hand them out. There is some content on John’s website to share info.
Use KetoFest as a way to share.
When talking to a medical professional, ask for help to run labs to make sure you are on the right track. Explain what you’re doing, don’t necessarily need to call it Keto and ask for support. Be willing to find doctors who are willing to work with you. Don’t ask them for permission to do Keto, tell them and make a statement. But ask them for their support. Hawaii study shows higher cholesterol the longer the life.
When engaging with people and you are sharing, share what you’re doing, if comfortable tell them why you think it would be beneficial for them. But engage people to do their own research.
Suggest they try it for a short period of time like 30 days and see how it goes.
Educate yourself on the history of what has happened and where this came from. How did we get where we are so you can explain those differing opinions when it comes to cholesterol/etc. i.e. ADA and AMA associations fund all the research but they are funded by food companies, etc.
Other Items mentioned over the course of the meeting were:
Keto Soup Bowl cookbook by Carrie Brown has a great Notato Soup recipe that actually tasted like potato soup.
New less messy version of Fathead dough at keto.copy.
The IDM fasting case repor is out from the BMJ Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin
Use an Instant Pot to:
Make perfect 4 minute boiled eggs
pulled pork
Yogurt
Discussion around impact of Keto diet on cholesterol took place after concerns were raised.
Group agrees most people level off to where they will be long term will take about 6 months in many cases.
Group recommends looking for the following resources
Dave Feldman (from Low Carb Breckenridge 2018)
Ivor Cummings (from Low Carb Breckenridge 2018)
Low Carb Houston was done last weekend (organized by a cardiologist).
Movie Widow Maker.
Past meeting notes has tons of resources on MN Ketonians group.
Dr Anthony Jay - President of AJ Consulting and working at Mayo Clinic is doing a Carnivore Diet Study.
Dr Thomas Seyfried is looking at how Keto helps to fight cancer.
Questions:
Can Keto cause temporary Liver enzyme numbers increase?
Group agrees it can increase but should stabilize over time. When you eat fat it ‘gives your liver a break’. Keto promotes muscle growth, you’re converting fat to muscle in some cases.
How do we get our minds past the scale?
Remember your body is likely building muscle which will not show on the scale. Maybe get a DexaScan and confirm what your body composition is.
Is it normal to stall after a year?
Yes. It differs for each individuals. Need to focus on other health markers. Check other things, get enough sleep, Vitamin D, stress, etc.
Do you need to take magnesium?
Most people need it. Can also take Epson salt baths to also get more. A clear sign you need it is muscle cramping.
Slow Mag - can find at Walgreens, it’s a tablet you can take to increase magnesium.
Magnesium Glycinate - causes minimal distress. 400 mg at bedtime is commonly recommended.
Jimmy Moore and his wife Christine just released a new book. This could be a good research to get nutrients through foods.
What are some other key things we should know about nutrition?
Too many to mention
Jimmy Moore and Christine Moor are releasing a new book on November 6 full of nutrition information
Holiday Keto Books
Keto for the Holidays by Carrie Brown
Keto Comfort Foods by Maria Emmerich
Keto Restaurant Favorites by Maria Emmerich
Next Meetup
Date and Location - December 1 at North Regional Library in Minneapolis
Keto Story - Claudia
Recipe Walk Through - Ro (recipe TBD, maybe something Indian?)
Main Topic - How to enjoy the holidays while being Keto.