We had 35 Ketonians attend the January 4, 2020 meetup held at the Plymouth Library in Plymouth, 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? A few of the successes included:
Surviving the holidays with minimal backsliding.
Focusing on getting healthy
Speaking at a conference in October
Dad went keto
Going carnivore helps
Several members reported lots of weight loss
Announcements
Next meetups will be:
February 1 - Brookdale Library
March 7 - Southdale Library
April 4 - Location TBD
Recipes
Lenny shared an excellent cracker recipe. NOTE: All nutrition information is for the entire batch, not an individual serving.
FLAXSEED CRACKERS
Flaxseeds are high in fiber, so net carbs for these crackers are very low.
INGREDIENTS
1 cup ground flaxseeds (not golden flaxseeds)
2/3 cup grated Parmesan cheese
100 ml water (4/10-th of a cup)
2 tsp garlic powder
DIRECTIONS
Pour Parmesan cheese into a bowl. Use a fork or whisk to break up any clumps.
Add flaxseeds and mix thoroughly. Slowly stir in water. Dough should be slightly crumbly. If too crumbly, add 1Tbsp water. If too sticky, add 1 Tbsp flaxseeds
Cover an upside down cookie sheet with parchment paper. Spread the flaxseed mixture into a thin even layer with a rolling pin or backside of a spoon. The dough may stick slightly to the rolling pin.
Cut into squares with a pizza cutter or ravioli cutter.
Place upside down cookie sheet in oven and bake at 300 degrees for 60-75 minutes. Do not overbake or flaxseeds will scorch and turn bitter.
Remove from oven when outer edges are crispy but inner portion is still slightly soft, and let cool.
NUTRITION:
Total (235g)
Calories 1170
Fat 78g
Carbohydrate 52g
Dietary Fiber 39g
Total Net Carbs: 13g
Protein 66g
Ketonian Story
No stories were shared this month.
Main Topic / Additional Discussion
Melissa discussed her time shadowing Dr. Eric Westman, here are a few notes from her story.
Melissa’s background: She found found Ketosis 8 years ago and has been using to treat her narcolepsy. She is a nurse practitioner and previously worked as a hospice nurse. She is looking to align her professional practice with her passion for improving health through managing diet.
She shadowed both Dr. Eric Westman and Dr. William Yancy and saw many health problems (similar to those in our own group):
Obesity
Diabetes
Inflammation
People needing hip replacements
narcolepsy
She did new patient intakes. Because of the 8 month waiting list to see Westman and Yancy, several patients had already started Keto before coming to the first appointment and had success to report while others were new to it and had no information
Intakes include 2 classroom sessions which occur after their appt, some stayed for a class that day
Melissa attended classes, she taught a section of the class, this class is available online (White Coat Class).
Each time a patient visits they measure the waist and take a weight. They also celebrate successes and never criticize the patient.
Melissa found this a mind altering experience and knows she to follow this process and incorporate it into her professional life. For now she is planting seeds where she can.
When a patient reaches a milestone (the patient had lost 50 pounds) Dr. Westman asks them for their favorite song, prints the sheet musing and then plays them the son on the piano with the clinic staff. This is another example of celebrating the wins.
Dr. Westman also has a brief summary of what it takes to be successful with the Keto diet. This is known as “Page 4” and is available for a fee of $10 https://store.payloadz.com/details/2611109-ebooks-health-page-4-diet.html
Other links for Dr Westman
Diet Doctor podcast interview
Here are a few of the other topics discussed throughout the meeting
4505 Chicharrones Fried Pork Rinds are on sale at Costco (Does contain some palm sugar although carb count is still 0g)
Carnivore Diet
There has been a lot of info coming out on the benefits of organ meats.
White Oak Pasture - has a heart, liver kidney blend of organ meats. This can be mixed with ground beef to get some extra nutrition.
Ancestral Supplicments - Beef Organs capsules for those that don’t like the taste of organ meats.
Eat to Hunger - what does that mean?
Hunger cues will feel different as you heal and become Keto Adapted .
Leptin and Grelin are hormones that control your hunger signaling which will balance as you become Keto adapted and heal
Keep in mind that some of this message may be to ensure you're eating enough. Many of us come from a place of restriction so many often are not eating enough food.
Habits not hunger drive snacking often, as you go you'll find less of a need for snacking
Thyroid Panel - Most doctors don’t do a full thyroid panel. It is important to measure TSH, Free T3 and Free T4 (Comprehensive panel)
You can order your own tests at RequestATest.com as well as other places.
Upcoming Keto conferences are listed on http://www.lowcarbevents.com/
Several people are attending Low Carb Denver
A Continuous Blood Glucose Monitor Event will be held at Luv Ice Cream on January 29.
Return - a documentary about a native american healing by returning to ancestral eating.
A man from Scottland did a medically supervised fast for 382 days and lost 276 pounds.
Plans for Next Meetup
Date and Location - February 1, 2020 at the Brookdale Library in Brooklyn Center
Recipe Walk Through - Keto Brownies by Lenny
Ketonian Story - None Planned
Main Topic(s) - Open