We had 23 Ketonians attend the September Meetup held at Spring Lake Park Reserve in Hastings, Minnesota. There were a few new people as 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:

20 pounds lost
5 day fast
Mother is doing keto
Healing gut with fasting
Just saying NO to donuts
Lost 4 sizes
92 pounds down
Motivated customer to lose 90 pounds

Announcements

Next Meetups will be:

October 5 - Golden Valley Library in Golden Valley
November 2 - Brookdale Library in Brooklyn Center
December 7 - Location TBD

Recipes

Because the picnic followed this meeting, no recipes were shared. See the picnic recap for some of the recipes brought to the picnic.

Ketonian Story

No story for this month.

Main Topic / Additional Discussion

There wasn’t a main topic but there was lots of good discussion. The meeting was a little shorter than usual because people were anxious to get their grill on at the picnic.

Tips for eating out while staying keto:

Check the restaurant’s website and look at the menu before hand. Make a selection before you get there so you won’t be tempted to order something that isn’t as optimal.
Eat a snack before you go out. Often you have to leave out the bread or starch from the meal with very little to replace it. Eating a little something before will help you not to go hungry.
Bring a snack to augment your dinner or eat afterwards if you aren’t satisfied.
- Wholly guacamole - single serving guac packs that are available at Costco, Trader Joe’s and Aldi’s.
- Avocado mayo, purse bacon, or fat bombs can work well too.
- Lowrey’s Microwave Pork Rinds by Oberto - Great for keeping in stock at work

Tips for getting restarted after straying from Keto:

Eat tons for fat and meat
Listen to podcasts
L-Glutamine can help with carb cravings, mix with shakes, etc.
Orgain Keto Protien Powder - a good way to stay satisfied, has lots of good fats. Available at Costco.
Mind tricks, remember how that carb will make you feel. Associate bad feeling with what you are tempted.
Make sure keto snacks are always available, beef sticks, cheese…
While you are getting fat adapted, if you feel hungry eat. Don’t let yourself feel deprived. Make use of your keto foods.
Peter Attia talks about the benefits of phosphatidyl choline to help curb carb cravings and anxiety. It may impact cortisol too.
Teeccino Dandelion Tumeric Tea - This can be a good substitute for sugary chai lattes.
Have enough good fats to keep you satisfied.
Don’t let other people pressure you into eating something you don’t want to. Don’t believe, “But fruits are good for you.” This isn’t always true for everyone.
Beware Keto Treats - For some people sweet treats (even low carb ones) can be triggering. Some people find it easier to avoid sweet foods altogether.

Misc. Items

Good Earth Sweet and Spicy - There was a question of whether good earth sweet and spicy tea is good for Keto. It’s thought it’s OK. No sweetener, just some sweet ingredients.
Continuous Glucose Monitors (CGMs) - How do you get one and what are they good for?
- You need a prescription.
- They test interstitial glucose level, which is the glucose found in the fluid between the cells.
- The Freestyle Libre doesn’t always match the readings on a blood glucose monitor, but seems to trend (rise and fall) in line with the blood glucose
- Use to test reactions to foods in your diet and food timings.
- Prices depend upon your insurance. There is a coupon available for the Freestyle Libre if your insurance doesn’t cover it.
@MplsKetoMeetup (instagram) is hosting a keto mini meetup on October 5 at the Chaska Community Center. Tickets are still available for $22.37 each.

Plans for Next Meetup

Date and Location - October 5 - Golden Valley Library - Golden Valley
Recipe Walk Through - Shake with L-Glutamine - Ro
Keto Story - None Schedule
Main Topic - Lessons learned at KetoCon - Leonard
- He will share what he learned at KetoCon from the perspective of someone relatively new to keto.