Meetup Recap

June 1, 2019 Meetup Recap

We had 21 Ketonians attend the June 1, 2019 meetup held at the Brookdale Library in Brooklyn Center. There were a few new faces as well as several returning members.

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:

  • Feeling better

  • Improved acid reflux

  • Being able to eat homemade butter when still having an intolerance for commercial butter.

Announcements

Next meetups will be:

  • July 6 - Plymouth Library Meeting Room

  • August 3 - Location TBD

  • September 7 - Location TBD

The Adapt Minnesota keto event will be held in White Bear Lake on June 20. Tickets still available.

We are hoping to have a Pot Luck Picnic which will include a Pig Roast. It will likely be sometime in August / September and most likely have a cost around $15 per person.

Recipes

There were no recipes this time.

Ketonian Story

There was no story this time.

Main Topic / Additional Discussion

  • There was talk about Keto MinneFest and the Lakes Area Low Carb Event that occurred in May. Both were great events.

  • Presentation - Katie gave a presentation (click here for a PDF) that includes some of the information that she will be presenting at Adapt Minnesota.

    • Recommend not using the word “Keto” with medical professionals. Discuss more about low-carb or cutting out sugars, or eating real foods.

    • Recommends Squatty Potty and pay attention to your stools, should be pooping every day. Find out what is causing the problem.

    • Coca Pulse Test - take pulse for 60 seconds right away in morning, put item on your tongue. Retake the pulse again, if it goes up 6-10 pulses after 2 minutes of putting test food on tongue, then you are likely sensitive to the food.

    • Mind Body Bookclub (on Facebook) - they cover different topics each month. August 10th at Keg and Case (Forest to Fork). Will read a foraging book and discuss. She usually has an expert come for the topic as well.

  • Charlie shared his recent experience making butter from unpasteurized cream

    • Put heavy cream in food processor and let it churn for 4-5 minutes.

    • Drain off butter milk

    • Wash butter, add salt if desired

    • Eat

Plans for Next Meetup

  • Date and Location - July 6 Plymouth Library

  • Recipe Walk Through - Mike

  • Keto Story - None Planned

  • Main Topic(s)

May 4, 2019 Meetup Recap

We had 24 Ketonians attend the May 4, 2019 Meetup held at the Plymouth Library. There were a few new Ketonians as well as several returning Ketonians.

Small Talk

We had small talk for a few minutes while people gathered and we hauled in the swag for Keto MinneFest.

Introductions

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

Several Items were mentioned including:

  • Losing over half your body weight.

  • No more high blood pressure.

  • Gaining 7 pounds of muscle while losing 10 pounds of fat (confirmed by Dexa Scan).

  • Still keeping keto.

  • Excited for a Keto summer.

  • Lots of discussion about continuous glucose monitors (CGM).

  • Boundless energy for working out.

Announcements

Next meetups will be:

  • June 1 - Brookdale Library in Brooklyn Center

  • July 6 - Plymouth Library

  • August 3 - Location to be determined

Keto MinneFest is almost here. We had tons of swag to pack in the swag bags to give out to attendees. Pamela Zorn will be giving two cheese making demonstrations.

Recipes

  • Kaysen brought two types of peanut butter chocolate chips cookie dough balls. The group like the ones with Kerrygold butter better.

    • Keto! Chocolate Chip Peanut Butter Cookie Dough Balls by Kasen Newman - Kaysen the Keto Kid

      • Ingredients:

        • 1 - 8 oz. package of cream cheese (softened)

        • 1 - 28 oz. jar (3 cups) of peanut butter

        • 3/4 cup powdered sweetener (Swerve confectioners)

        • 1 tsp vanila

        • 1/2 tsp salt (Redmond’s Real Salt)

        • 3/4 cup Chocolate Chips (Lily’s, Luv, Explorado Market)

        • 1 cup Kerry Gold Butter (optional)

      • Directions:
        1. With a mixer, mix the softened cream cheese, peanut butter, sweetener, vanilla and salt together well.
        2. Fold in chocolate chips
        3. Roll into approximately 1 tbsp sized balls (may need to refrigerate for a bit first if using butter).
        4. Place the balls on a baking sheet lined with parchment or wax paper.
        5. Freeze for 1 - 2 hours until solid.
        6. Store in an air tight container in the freezer

      • Macros (without butter)
        Serving size: 1 ball
        Calories: 104
        Fat: 8.5 g
        Protien: 3.5 g
        Carbs: 6 g
        Fiber: 3 g
        Net Carbs: 3 g

  • Claudia brought samples of Coffee and Tea that will be served at Keto MinneFest.

Ketonian Story

No story this month.

Main Topic / Additional Discussion

The main topic was open, but there was some discussion. Where were some of the items mentioned over the course of the meeting.

  • Adapt Minnesota - This is a one day Keto event on July 20 featuring Eric Westman, Maria Emmerich, Sean O’Mara, Tim Noonan, Katie Newman, and Paul Ratte. Tickets are $60.

  • Lakes Area Low-Carb Conference - This event is held in Pequot Lakes, MN on May 18. Only a few tickets remain Tickets are less than $20.

  • Trader Joe’s Oven-Baked Cheese Bites were mentioned has a crunchy cheese product that has mixed reviews. Some suggest using it in faux onion soup or as croutons.

  • Quest Protein Chips were mentioned. Pat is working on perfecting her own recipe for them.

  • The Keto Bread recipe by Maria Emmerich was mentioned by Ro. She sliced it thinly then fried in butter to make a crispy chip.

  • Fathead dough deep fries great. So does halloumi chees and bread cheese.

  • While Ketoers don’t need to avoid fat, air fryers are a good alternative for those that like frying without the mess of tallow or lard.

  • Always Hungry? by David Ludwig was mentioned by Mike. His girlfriend (non-keto) went to a dietitian and was told to lower her carb intake. Also discussed sprouted bread.

  • Carnivore - Some people have had great success with carnivore, while others have struggle with a rash or other issues. Discussion of eating organ meats such as liver to ensure adequate nutrients. There was some discussion who wanted to “Throw down on a cow” to pack the freezer with some healthy beef.

  • Annette Bosworth recommends occasionally having braunschweiger as a good source of palatable liver.

  • Pat Dennis is the author of Fat Old Woman in Las Vegas: Gambling Dieting and Wicked Fun. She is working on a keto book.

  • Restore Nasal Spray - Immediately alleviated Kaysen’s allergy symptoms.

Plans for Next Meetup

  • Date and Location - June 1 at the Brookdale Library in Brooklyn Center.

  • Recipe Walkthrough - None scheduled

  • Keto Story - None Scheduled

  • Main Topic - Open



April 6, 2019 Meetup Recap

We had a record breaking 43 Ketonians attend the April 6, 2019 Meetup held at LUV Ice Cream in North Saint Paul, MN. There were several 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:

  • Being a healthier kid.

  • Influencing friends and family to become healthier.

  • Improving LDL

ANNOUNCEMENTS

Next Meetups will be:

  • May 4 - Plymouth Library - This will be an extended Meetup with prep for Keto MinneFest afterward.

  • June 1 - Brookdale Library in Brooklyn Center

Keto MinneFest Updates

  • We have our chef secured, thanks to Chef Tim for his help.

  • Tickets are sold out

RECIPES

  • Chelsea brought both Lemon Bars and keto “snickers” bars. She hasn’t perfected the “snickers” recipe yet but she is working on it.

KETONIAN STORY

No story this month.

MAIN TOPIC / ADDITIONAL DISCUSSION

There wasn’t a main topic, but there was lots of discussion between Ketonians.

Items brought up over the course of the meeting.

  • Keto Konversations is a new theme for the Twin Cities Keto You Tube channel that will feature local people living the keto lifestyle. John was Jason’s first interview. Contact Jason if you are interested in participating in a Keto Konversation.

  • The Lakes Area Low-Carb Conference is a one day conference on May 18 in Pequot Lakes featuring Dr. Eric Westman, Adele Hite, Jenni Calihan, and Amy Berger. Tickets are available on Eventbrite. The conference is organized by Dr. Jeremiah Eisenschenk, a family practice physician in the Brainerd, Minnesota area.

  • Adapt Your Life conference is coming to Minnesota on July 20. Details are being

PLANS FOR NEXT MEETUP

  • Date and Location - May 4 at the Plymouth library in Plymouth, MN

  • Recipe Walk Through - None scheduled

  • Keto Story - None scheduled

  • Main Topic - Open

March 2, 2019 Meetup Recap

We had 15 Ketonians attend the March 2, 2019 meetup held at the St. Croix Yacht Club in Stillwater, MN. There were some new faces as well as several returning members.

Small Talk

Ro explained the how we can use the space for our Keto MinneFest and 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:

  • People curious about keto success

  • Cooking keto meals

  • Vacationing and not going too far off track

  • Improving LDL

  • Improved focus and concentration

Announcements

Next Meetups will be:

  • April 6 - Luv Ice Cream

  • May 4 - Plymouth Library

  • June 1 - Location to be determined

Keto MinneFest Updates

  • We have signed the agreement and paid for the space at the St. Croix Yacht Club.

  • Kickstarter is sold out

  • Eventbrite sales have begun

Recipes

Ketonian Story

No story this month, but we have one lined up for next month!

Main Topic / Additional Discussion

There wasn’t a main topic, but there was lots of great discussion.

Items brought up over the course of the meeting.

  • The Lakes Area Low-Carb Conference is a one day conference on May 18 in Pequot Lakes featuring Dr. Eric Westman, Adele Hite, Jenni Calihan, and Amy Berger. Tickets are available on Eventbrite. The conference is organized by Dr. Jeremiah Eisenschenk, a family practice physician in the Brainerd, Minnesota area.

    • Several of Minnesota Ketonians are planning on attending and may look into renting a house in the Pequot Lakes area.

  • Seasoned Specialty Food Market - A place to buy great food on Grand Avenue in Saint Paul.

Plans for Next Meetup

  • Date and Location - April 6 at LUV Ice Cream in North Saint Paul

  • Recipe Walk Through - Chelsea

  • Keto Story - Chelsea

  • Main Topic - Open

February 2, 2019 Meeting Recap

We had 17 Ketonians attend the February 2, 2019 meetup held at the Golden Valley public library meeting room in Golden Valley, MN. There were some new faces as well as several returning members.

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:

  • Carnivore diet

  • Steak-only trial

  • Feeling better.

Announcements

Next Meetups will be:

  • March 2 - St. Croix Yacht Club, Stillwater, MN

  • April 6 - Location to be determined

  • May 4 - Location to be determined

Keto MinneFest updates

  • We have an awesome logo thanks to Claudia.

  • We have Keto MinneFest flyers and business cards thanks to Mary Jo

  • Thanks to Ro for coordinating everything.

  • LUV Ice Cream will be sponsoring the Ice Cream social and providing sweetener for the cooking demos

  • Check out http://KetoMinneFest.com for the Kickstarter.

  • Kickstarter will be submitted for review on Sunday and go live after up to 3 business days.

Recipes

John brought Butter Bob’s Chili served with onions, shredded cheese, sour cream and the secret ingredient of Moon Cheese.

Lori brought a meat and cheese plate to share.

Ketonian Story

Mary Jo shared her story and had documented her journey to health on Caring Bridge. She has gone from planning for diabetic amputation of her feet, to having her health back. Ask her if you want the link to her site.

Main Topic / Additional Discussion

The main topics were What are prepared or easy keto options for people that don't cook? and How to talk to your doctors about keto.

How to talk to your doctors about keto.

  • John discussed the importance of having those conversations, doctors are not taught this information and they simply don’t know.  We need to bring info to them.  As a side note, John’s doctor started Keto 3 months ago and read The Diabetes Code by Dr. Jason Fung.

  • Brenda discussed her heart doctor as she had an electrical related issues with her heart.  Brenda shared her dietary choices with them and they are supportive, however she has issues with her general doctor.  

  • Mary Jo recommends her nurse practitioner Michelle Christian from Dakota Child & Family Care in Burnesville. She supports bioidenticals, is open to ideas and does her homework.

  • Seek out professionals who are open.  

  • Amy shared that she went to her doctor totally open, shared all the details and didn’t care what the response was.  She approached the conversation as, ‘this is what I’m doing’. Her doctor ran all the standard tests and they came back looking great.  

  • Lori shared Randy’s information when he had cancer, his doctor told him to eat all the sugar he wanted.  They were not Keto at that time, but this really is a good example of the type of information you may hear from a doctor regarding food.

  • Refer your doctor to other doctors.

  • If you have suggestions to add to the MN Ketonians provide info to John:MinnesotaKetonians@gmail.com he can add it to our MN Ketonians site. You could then refer your doctor to this site for various information.

What are prepared or easy keto options for people that don't cook?

Additional items brought up over the course of the meeting:

Plans for Next Meetup

  • Date and Location - March 2 at St. Croix Yacht Club in Stillwater, MN

  • No other plans for made, so we’ll just have to wing it. (Sorry about that - John)

January 5, 2019 Meeting Recap

We had 16 Ketonians attend the January 5, 2019 meetup held at a Carriage Hills Condominiums Party Room in Eagan, MN. There were a few new faces as well as several returning members.

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:

  • January 5 was National Keto Day.

  • Chipotle now has Keto bowls

  • Lipid improvements

  • Very cheap beef fat purchased from Hy-Vee in Brooklyn Park

  • Keto breaded shrimp

  • Feeling better

Announcements

Next Meetups will be:

  • February 2 - Golden Valley Library Meeting Room

  • March 2 - Stillwater Yacht club

  • April 6 - Location to be determined.

Mini-Ketofest updates:

  • Minnesota Ketonians LLC has been created to collect KickStarter funds.

  • Venue: Stillwater Yacht Club

  • Date: May 11, 2019

  • Regular conference calls will be set up, likely often on Monday nights.

  • Ask to be added to the ketofest@minnesotaketonians.com mailing list if you would like to participate in the planning.

  • Maria Emmerich will be the main presenter.

Recipes

Mary Jo shared some recipes

  • Sous Vide Shoulder Roast

  • Avgolemono Soup

    • Traditionally the soup has rice, Mary Jo’s keto version omits the rice

    • Ingredients

      • 12 cups chicken broth– This is the only time I use Better Than Bouillon Soup Base – I don’t like the taste of the soup any other way.

      • 8-12 Eggs – this is more than the original recipe calls for but I like to make it nutrient dense.

      • Juice of 3-5 lemons (I go by taste. Go slow on the lemons. It’s easy to add more; impossible to take it out.)

    • Directions

      • Heat broth

      • Beat the eggs until frothy, and then a little bit more.

      • Add the lemon juice to the eggs, beating some more.

      • S-L-O-W-L-Y add the eggs/lemon juice to be broth, stirring continually (I use an immersion blender). This is important so the eggs don’t cook.

      • If there is not enough lemon flavor for you, add it to the soup a little at a time until you get the taste you prefer. I like a very mild, hint-of lemon-flavor.

      • Serve with pepper – some people add it to bring the lemon flavor out a bit more. This is the only time in my life I actually use pepper.

Brenda also brought a recipe.

  • Bacon Onion Dip by George Hernandez

    • Ingredients

      • 2 cups mayonnaise

      • 1 cup sour cream

      • 3 Vidalia onions

      • 1 - 2 TBSP Avocado oil

      • 1 lb bacon

      • onion powder

      • garlic powder

      • salt

      • pepper

    • Directions

      • Chop onions and caramelize in avocado oil - wait for them to cool

      • Chop and cook bacon into small pieces. Save some bacon to place on top.

      • Add mayonnaise, sour cream, cooled onions and most of bacon in a bowl. Mix

      • Add spices to taste

      • Top with saved bacon

      • Serve with Pork Rinds or bacon squares, cheese crisps or other keto snack (She brought Brim’s Pork Rinds from the Dollar Tree)

I think Terri brought awesome Keto Pecan Muffins from ketoconnect.net.

Ketonian Story

Brenda shared her story. You can read more about it on dietdoctor.com

  • Keto for 5 years

  • Along the way learned it can reverse diabetes and depression, had started with goal to lose weight

  • Started with an A1C of 12 and had neuropathy, had triglycerides of 1,200

  • Brenda has several podcasts with 2KetoDudes

  • Read Wheat Belly after a recommendation from a friend - in groups she found LCHF and discovered DietDoctor.com. There are videos on this site to explain impacts of diet on health, etc.

  • Had come to the point where doctors were about to prescribe insulin. Decided not to follow the medicines yet, so she could focus on low carb.  Had started to lose weight but didn’t understand ‘how’ things work yet.  

  • Become more active online (LCHF groups) and eventually heard about Keto ‘crazy people’

  • Within 3 weeks her depression ceased.  It had previously cycled every few weeks.  Also started losing weight but not right away. She was feeling great, emotionally and felt good eating

  • Met Richard Morris on a RedIt -connected there and worked with each other on their health.  Found the Obesity Code from Dr Jason Fung.  Brenda and Richard started fasting 1 or 2 days a week and saw additional benefits.  While doing so, they made this public and others wanted to join them.  It become a group fast, had 100’s of people join them every month, this is still running today.  Can search for ‘Zorn Fast’ and can find her on Ketogenic forums on the Fasting section.

  • A year ago she was asked to join IDM (Intensive Dietary Management) and is now working to assist clients improve their health with the Fasting protocols.  

  • Weight lifting - women have more strength in their legs.  Had been using some machines and weights at a gym she belonged to.  Had felt sluggish (prior to LCHF/Keto), later stopped eating breakfast found she could lift more, better and didn’t have any soreness after. Later found Ketones / Beta Hydroxy uses the same pathway as Lactic Acid (shuttled away) - this then reduces soreness.

  • In the beginning she couldn’t lift much, in part due to metabolic issues.  Brenda has lost 100 pounds.  Her A1C is 5 now.  

  • Life in the Fasting Lane (Eve Mayer) also YouTube - this podcast has been started and they interviewed Brenda.  This should be coming soon.  

    • Megan has been fasting with Eve, can follow Eve on Facebook. They doing a 10 day fast right now, Megan is coaching in live videos.  FastingLane.com is Eve’s website, may be able to get on a distribution list you can join to get those Facebook pages, she posts a new page for every day.

    • IDM has 1 Facebook: Obesity Code Network Fasting support with Dr Jason Fung and Megan Ramos - this is monitored and is the only group they support.  It’s now a group of 50,000

  • Can connect with Brenda at: brenda@idmprogram.com/ www.idmprogram.com(tons of free information)

  • Rode her motorcycle fasted from here to Connecticut on her way to KetoFest. 

  • Brenda recommends Low Carb Breckenridge in March - recommends people attend if you are able.

  • Fasting is the foundation of youth, she has experienced:

    • Has regular periods after they were further and further apart

    • Saw improvements in skin

    • Grey hair stopped coming in

    • Improvements in lifting ability / recovery after (lack of soreness)

  • Questions:

    • How long did it take you to get fat adapted?  About a month.  It takes time for your body to create the enzymes to get fat adapted to better use your fat energy.  At IDM they recommend people to increase their fat intake in the beginning to assist in this process.

  • Goal is to press 900 pounds with her legs in 2019.

Main Topic / Additional Discussion

The main topic was How you survived the Holidays and What are your keto goals for the new year.

Items brought up during discussion:

Plans for Next Meetup

  • Date and Location - February 2 at Golden Valley Library Meeting Room

  • Recipe Walk Though - John

  • Keto Story - Mary Jo

  • Main Topic(s)

    • What are prepared or easy keto options for people that don’t cook?

    • How to talk to your doctors about keto.

December 1, 2018 Meeting Recap

We had 23 Ketonians attend the December 1, 2018 meetup held at the North Regional Library in Minneapolis, 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:

  • Success with weight lifting without lethargy

  • Improved eye sight

  • Great Keto beef stew

  • Going a little off plan, but not completely crazy

  • 75 pounds lost

  • Zeroing in on digestive issues

  • Great turkey gravy

  • Keto Pumpkin Pie

  • First 2 day fast.

Announcements

Next Meetups will be:

  • January 5 - Carriage Hills Condominiums Party Room in Eagan, MN.

  • February 2 - Golden Valley Library Meeting Room

  • March 2 - Location to be determined.

Mini-Ketofest updates:

  • Venue: It will likely be the Stillwater Yacht Club.

  • Possible Dates: April 20 or May 11

  • Still hoping for Maria Emmerich as main presenter.

  • Will need lots of volunteers to help.

  • Claudia has connections at Food Co-ops that may help.

  • Annette Bosworth would be another excellent option as either a second or future speaker.

  • After the Holidays we will have additional regular conference calls to help with coordination.

  • Ro and John will try to meet with Maria to finalize her role.

Recipe

Ro shared Green Capsicum (Bell Pepper) Sambar. This is an Indian dish she modified to be Keto and served over cauliflower rice. It was quite tasty.

Ketonian Story

Claudia shared her heartfelt story of how Keto helped to improve her physical, mental and emotional health.

Main Topic / Additional Discussion

We didn’t have time for our main topic of How to enjoy the holidays while being Keto. But here are some other things mentioned over the course of the meeting.

Plans for Next Meetup

  • Date and Location - January 5 at the Carriage Hills Condominiums Party Room in Eagan.

  • Recipe Walk Through - Mary Jo

  • Keto Story - Brenda

  • Main Topic(s) - How you survived the Holidays and What are your keto goals for the New Year?

  • Main Topic for February will be How to talk to your doctors about keto.

November 3, 2018 Meeting Recap

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.

  • 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

  • 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?

  • Holiday Keto Books

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.

October 6, 2018 Meeting Recap

We had 5 Ketonians attend the October 6, 2018 meetup held at the North Regional Library in Minneapolis, MN. Thanks to Ro and Mary Jo for volunteering to run this meeting.

Announcements

Next Meetups will be:

  • November 3 - Plymouth Library in the Plymouth Meeting Room

  • December 1 - North Regional Library in the south half of the North Regional Meeting Room.

Mini-Ketofest updates:

  • We have a date: Saturday April 20th. That is Easter weekend, so we may want to change that.

  • Application has been submitted and updated.

  • Maria Emmerich has agreed to speak

  • Couple with a child cannot metabolize glucose have agreed to come and speak. They have been working Mayo on this disease treatment. Has podcasts and works directly with Dominic D’Agostino and Rick Rubin. Mary Jo has been discussing with Dennis St. Martin about connecting with our group. He had someone from Costco come to an event, we may want to explore that option.

  • Dr Michelle Christensen - talked about inviting her to mini-Ketofest.

Treats

Amy shared the Cinnamon Keto Muffins recipe

  • Ingredients:

    • 2 cups Almond Flour

    • 2 large Eggs

    • 1 cup Heavy Whipping Cream

    • 1/3 cup Swerve Granular Sweetener

    • 1/2 tsp Baking Powder

    • 1 drop Cinnamon Bark Essential Oil (or your own cinnamon spices)

    • 1/4 cup Kerrygold Butter or ghee, melted

  • Instructions:

    • Whisk the eggs and add the Cinnamon Bark oil, melted butter and whipping cream - mixing well. Combine with the other ingredients and whisk until smooth. Pour into muffin cups (we use these silicone liners), bake at 350 degrees for 22-26 minutes. Makes 12 muffins.

    • They work out to about 1 net carb. But put your specific brands into your Keto app and see what the carb count is per muffin.

Ro brought Chocolate Flourless Cake from Keto Made Easy cookbook.

  • Cake Ingredients:

    • 5 ounces unsweetened baking chocolate (100% cacao)

    • 1/2 cup (1 stick) plus 2 TBS unsalted butter

    • 5 large eggs

    • 1 cup powdered erythritol (I used Allulose)

    • 1/2 cup cocoa powder

    • 1/2 tsp baking powder

  • Cake Instructions:

    • Preheat oven to 350 degrees and grease a 9-inch spring form pan with coconut oil spray.

    • Put the chocolate and butter in the small microwave-safe brown and microwave for 30 seconds. Stir and microwave for another 30 seconds, then stir again. If the chocolate is not fully melted, continue to microwave in 20-30 second intervals, stirring after each interval. Set aside.

    • Crack the eggs into a large bowl and mix with a hand mixer until frothy. Slowly pour in melted chocolate as you keep mixing. Set aside.

    • Put the sweetener, cocoa powder and baking powder in a small bowl and combine using a fork. In 2 batches, add the dry mixture to the wet mixture and combine using the mixer until you have a thick batter.

    • Pour the batter into the greased spring form pan and bake for 40 minutes or until a toothpick inserted in the center of the cake comes out clean. Allow to rest in the pan for 15 minutes prior to cutting and serving. To serve, run a knife around the edges to loosen the cake, then remove the rim of the spring form pan and cut into 8 slices.

    • Store leftover cake in a sealed container for up to a week.

  • Whip Cream Ingredients:

    • 1 pint heavy whipping cream

    • Vanilla to taste (I used about 1-2 TBS)

    • Sweetener to taste (I used ~1/2 cup Allulose)

  • Whip Cream Instructions:

    • Add all cream into a large brown. Use a hand mixer and mix until whip cream consistency is to your liking.

    • Add vanilla and sweetener to taste mixing again with hand mixer until well combined.

Main Topic / Additional Discussion

Ro shared her story.

Main Topic - Fasting Tips, or Things to take your mind off eating while fasting:

Other Items mentioned over the course of the meeting were:

  • Cooking Keto with Kristi Sullivan -has a YouTube channel and a Book “Keto Living Day by Day”, includes recipes, 28 day challenge

    • Good day by day motivations included in her book and program

Mike brought-up the recent low-carb study. Discussion around how that study was conducted and the fact that it’s not actually a low carb diet. Group agrees headlines are not reliable and often times newsrooms are going for the catch title and not verifying the data behind the study.

Next Meetup

  • Date and Location - November 3 at Plymouth Library in Plymouth

  • Keto Story - Amy

  • Recipe Walk Through - Mary Jo will share a bone broth recipe

  • 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 an annoying? Where do you stop and leave them to try?

September 8, 2018 Meeting Recap

We had 12 Ketonians attend the September 8, 2018 meetup held at Thomson Reuters in Eagan, MN.  Thanks to Ro for coordinating the ability to use this space.

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 an A1c going from 8.5% to 6.9%, lowest weight since starting keto, 65 pounds lost, no more knee pain and easy intermittent fasting.

Announcements

Next meetups will be:

  • October 6 - North Regional Library in the South Half of the meeting room. Mary Jo and Ro will be running the meeting because John will be out of town.

  • November 3 - Plymouth Library in the Plymouth Meeting Room.

Picnic Updates:

The picnic will be September 15 from 11 AM to 3 PM at French Regional Park.  See the corresponding post for details.

Mini Ketofest updates:

Due to everyone's busy schedules it's likely the mini Ketofest won't happen until after the holidays.  John will try to contact Maria Emmerich to see if she would be interested in participating in some way. John will also try to contact Carrie Brown to see if we could use one of her ice cream recipes for the cooking demonstration.  John will also look into setting up a Ketofest email address we can use to share information as we start to work on it.  Ro is continuing to look at kitchen space we can use and figuring out the details we need in order to use Ketofest branding.

Treats

Lynn brought Easy Crack Slaw.

Main Topic / Additional Discussion

Recipe - Lynn walked through the Easy Crack Slaw recipe.

Keto Story - John shared his keto story of reversing his Type II Diabetes, getting off of 120 units of insulin daily, and losing over 150 pounds.

Main Topic - This meeting had an open main topic, but there was much additional discussion.

Other items mentioned over the course of the meeting were:

Next Meetup

  • Date and Location - October 6 at the North Regional Library in Minneapolis.
    (1315 Lowry Ave. N., Minneapolis, MN 55411)
    South half of the meeting room.

  • Main Topic - Fun Things to Take Do While Fasting

  • Recipe walk through - Amy

  • Keto Story - Ro

If I've forgotten anything or if there are any errors or updates necessary please contact MinnesotaKetonians@gmail.com.