August 3, 2019 Meetup Recap

We had 28 Ketonians attend the August 3, 2019 meetup held at the Wentworth Library meeting room in West Saint Paul, Minnesota. There were a few new people a s well as several returning members.

Small Talk

We had small talk for a few minutes while people gathered.

Introductions

We introduced ourselves and answered the question: What is a recent keto success?

Several items were mentioned including:

  • First Fast

  • Starting Keto

  • Quick return to ketosis after enjoying food in Italy.

  • Helping parents become Keto.

  • 50 pound weight loss

  • Nutritional Genome testing to help determine food issues for an individual

  • Staying Keto while traveling.

  • Trying carnivore

  • Shared story at Adapt Minnesota

  • Smaller jean size during weight loss stall

  • Keto to help with cancer

  • No need to waste precious travel time eating

  • Jumping back on the wagon after straying for a while

  • Attended Ketofest

  • Converted friend to keto

    • Would you rather have toes or crackers?

  • Back after dealing with some health issues.

  • Narcolepsy resolved by keto.

  • Non-alcoholic fatty liver disease resolved.

  • It’s easier to be 100% keto that 99% keto.

  • If fat loss is your goal, focus more on measurements than the scale.

Announcements

Next meetups will be:

  • September 7 - Brookdale Library in Brooklyn Center (may change if coordinated with Picnic)

  • October 5 - Golden Valley Library in Golden Valley

  • November 2 - Location TBD

Picnic / Pig Roast Update

  • Pig roast probably not economically viable this year.

  • May try a cheaper picnic. Perhaps coordinated with the September 7 meetup.

Recipes

Ro brought some awesome bZoodles. This is Carl Franklin’s noodle recipe. You can purchase these at bZoodles.com. Use the code MNMEETUP to get 20% off the cookbook.

Rachel made some great coconut flour cookies.

Brian brought 4505 Chicharrones he got at Costco.

Brenda brought some awesome fresh cheese curds that she bought at the Hopkins Farmers Market which is open Saturday mornings 7:30 - noon.

There were also some great Hazelnut treats, but I failed to get the name of who brought it.

Ketonian Story

Amy shared her story of how Keto helped her Type 1 Diabetes.

She was diagnosed at age 10.

Went to diabetes camp, went thru different types of insulin. Had to eat at a specific time every day with a specific set of carbs at each meal.  Starting gaining weight and had struggled her whole life.

Tried Vegetarian, Vegan, Weight Watchers, etc. 

Eventually tried Whole 30 after reading “It Starts With Food” and eventually went Paleo.

Lots of Paleo treats and sweeteners.

Eventually found out about Keto, read “Ketogenic Diet for Type I Diabetes”.  Purchased Jimmy Moore’s the Ketogenic Cookbook and eventually found Maria Emmerich.

Started Keto after research about 2 years ago, started Keto.

Has lots of breast cancer in her family due to high levels of estrogen in her family.  

In first 6 months lost 16 pounds, moods improved, within 2 months her A1C was 5.8, when previously it was in mid-6s.  Felt better, changes in face even when scale was not moving.  

Since keto, all of Amy’s A1Cs have been in low 5’s and all are moving downward.  These are all without a lot of low blood sugars unlike in the past where they would drop.  She now experiences more stable blood sugars.  

In the past when blood sugars were low she would use 4 glucose tabs and often time another set in 1/2 hour.  Now if she needs it, she uses just 1 tablet.  

When first starting Keto, she had to be very aware of her insulin. She had to drop it right away. Her basil insulin has dropped by about 1/3.  

90-95 grams of protein / day is what she eats now.

She eats 3 meals within 8 hours / day.  

She does not practice long term fasting due to her issues when her blood sugars are low.  

Amy does not use very many sweeteners, she finds they impact her blood sugars.  

Biggest question she gets: are you scared of Ketoacidosis? (which is when ketones are extremely high (15+) and blood sugars are also very high.)  As long as blood sugars are in safe range and Ketones are not too high, there is nothing to worry about.  

Type I’s still need insulin.  You’re body still needs insulin to process protein and fats, it just needs more to process carbs.

Some people who have Type II can also get Type I eventually as their pancreas burns out.

Group discussions around sleep - Amy confirmed as a Type I she has higher sugars the next day after a poor night’s sleep.

Main Topic / Additional Discussion

Lots of interesting things were discussed. Here are a few highlights:

  • Minnesota Adapt

    • Mike thought Katie gave the best talk at the conference.

    • Rachel did an excellent job sharing her story.

    • They are looking to upload the videos onto You Tube

    • They are considering another event next year. Give them feedback if you want them to return.

    • Dr Sean O’Mara stated MRIPathways.com is running a $150 special where you get two MRI scans of your abdomen to measure your Visceral fat. Google “Visceral Fat” to learn more why it is so harmful. If you decid on getting the special you will get one baseline scan to see where you are at and then a second scan to see how much you have changed. It is an excellent way to validate how you are doing with improving your health and body. This special is not on the website but is available by asking for it by calling directly 763-747-2000 and asking for Peter or by emailing brian@mripathways.com.

  • Ketofest Connecticut

    • Brenda, Ro, Kristin and John went to Ketofest this year (July 20-21, 2019)

    • The Science Sunday talks are available on You Tube, they were all excellent.

      • Morning presentations:

      • Afternoon Presentations: John thought Amy Berger’s talk was particularly good about how Keto is a great tool, but doesn’t magically make everything perfect. (Look at 2:50 into the afternoon presentations)

    • Next year’s Ketofest will probably be in April

  • Meat Smokers

    • Brian commented on his, an electric smoker. He likes it because it keeps a constant temp. Others like the art of charcoal. Should keep in mind the size because that’ll determine how much you can smoke at one time. He brought-up the example of fitting a rack of ribs on one tray. He can do 2 briskets at once.

      • Gregg commented he had an electric which had a fire. He now uses charcoal and likes the flavor better.

      • Gregg also commented that electric is easier to clean-up.

    • Brian has smoked, ribs, briskets, brats, chicken, pork chops (get thicker), turkey (put a brisket above the turkey so brisket would drip down).

    • Brian’s Brisket:

      • Put meat in giant zip lock (1/2 brisket) - no seasoning. Cook for 2 days at 135, last 6 hours crank up to 140. This brings the meat to what smokers call ‘the wall’ And tenderizes the meat.

      • Set it on counter for a couple hours, add chunky salt and pepper.

      • Smoke it fat side up (5-6 hours) at 275 degrees.

      • Brian does most of his smoking at 275.

      • Follow manufacturer’s instructions. They have pellet chips and chunks, need to figure out what smoker recommendations are.

    • Master Built Electric is the one that Brian has. There are some which have Bluetooth, etc. so you can check it.

    • Sous Vide - can easily cook fish and will cook easily. Can broil it afterward if you want.

    • Brian does steaks in sous vide and will just brown outside after and will get very tender steaks.

    • John commented they prepare and then seal it and store in fridge. You can then just throw is from frozen state in sous vide all day.

    • You can’t overlook anything in a sous vide. It will just get more and more tender over time.

    • Don’t bother to sous vide brats before smoking. He smokes them until they ‘look right’.

    • They have info on Reddit

    • Chicken and Pork chops - watch out for thinner parts of the meat because they will cook faster

    • Do your research, it does take time to smoke. Ribs for example take 5-6 hours. Getting smoker warmed-up to right temp while getting racks ready.

    • 3-2-1 Method: 3 hours getting ready, 2 hours on foil and 1 hour off foil. Need to watch as it can be so tender it falls off.

    • Some people have made their own smokers, need to have good circulation.

    • Can put it somewhere with a roof over it to keep temperature even when it rains or in winter. Don’t let snow pile on top of it.

    • Hy-Vee has lasagna foil pans - he puts under brisket to catch drippings. This permits him to not have to clean it as all drippings are in the trays.

      • Can also put hot water with apple cider vinegar in there to keep steam to retain moisture.

    • Wood chips:

      • Can get at Amazon, Menards, Fleet Farm (Jack Daniels barrel wood chips)

      • There are charts online which indicate which woods are good for which meats.

      • Don’t use treated lumber!

      • Brian uses Apple and Cherry a lot

      • Mesquite is strong flavor.

      • Fruitier woods are good on sausages and pork

      • Cowboy Charcoal - mix which are really good

      • Stocking wood chips (presoak). Don’t need to do this with electrics, check instruction manual.

    • Can use a metal tray on gas grill.

  • Other Items Mentioned