March 7, 2020 Meetup Recap

We had 26 Ketonians attend the March 7, 2020 meetup held at the Southdale Library in Edina. 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 ketogenic success or what brings you here today? A few of the responses include:

  • Attended Fire & Ice retreat with a cold plunge

  • Keto as a way of life

  • Better health

  • Good HbA1c

  • Reached One-derland (below 200 pounds in the one hundreds)

  • Found sugar free candies

  • Supportive workplace

  • Starting a podcast - Tea with Empathy

  • Mostly carnivore

  • Off Prednisone

  • Back to High School weight

  • Doing Intermittent fasting

Announcements

Next meetups will be:

  • April 4 - Plymouth Library

  • May 2 - Augsburg Library

  • June 6 - Location TBD

Keto MinneFest was not funded. There will not be a MinneFest on May 9.

Recipes

Fathead crackers were shared

Ketonian Story

No story was shared this month.

Main Topic / Additional Discussion

Bill Herrington the Meat and Seafood Supervisor for the Northern Region at Hy-Vee discussed lots of interesting details about the meat industry and Hy-Vee in particular.

  • He started as a butcher at Hy-Vee and has been with the company for 35 years.

  • He encourages to talk to supermarket managers, they are very responsive

  • 6 stores are under construction

  • Hy-Vee carries quality meats and seafood.

  • All Hy-vee meats are Choice and prime cuts. Everything is Angus or Charolais. Target 12-16 month old cattle.

  • All Pork comes from Austin, MN.

  • All chickens by Pilgrims in cold Spring, MN all grown within 100 miles of Cold Spring.

  • Brats - asked what’s in their brats, he didn’t know off the top of his head, but he can get the ingredients.

  • Sashimi grade - For sashimi, ask them to use a newly cleaned knife on a fresh block to tell them what you’re using it for. Special preparation is necessary to make sure fish is sterile to eat raw.

  • Shrimp sources all over the world. None of the shrimp in the case on ice will not have a tripolyphosphate, but some in the frozen sections might. It will be clearly labeled and it’s used to increase weight.

  • Hy-Vee is #2 company for responsible seafood provider.

  • HyVee is only company who has an FDA inspector coming into their warehouses.

  • Hy-Vee owns their own bank, own insurance company, own sourcing, etc. This way they can control what’s in their stories.

  • They have salmon from Chile, it’s farm raised but it’s not done in a pond anymore so they don’t have to use antibiotics, etc. It’s raised in the ocean in a pen.

  • Everything they buy is Humanly Certified Organ Meats - can get Heart, Liver, etc if you want it. Including Sweet Breads.

  • Chicken Skin - can we get it? Bill will find out if they can get it.

  • Each store has a fair amount of autonomy to stock what customers demand. Robinsdale is most diverse store in twin cities. They have chicken feet and other things due to the area who need food which are not common In other areas.

  • Brian mentioned he sous vide’s his burgers at 140 degrees to kill bacteria for like 3 hours then cook/brown it.

  • Trident - (The Deadliest Catch), provides seafood to Hy-Vee.

  • Developed new noodles, made from white fish . Coupons handed out at meeting. Can find in seafood department in refrigerated case.

  • Cottage Grove store - meat manager is Jason and has a large amount of experience. Lots of butcher knowledge. Seafood manager is Jeff.

  • HyVee owns Walburgers in MOA

  • HyVee is one of the largest privately owned companies in US which allows them some autonomy at each store

  • Alaska is the only state that has sustainability clause in the state bylaws. They are very tightly regulated.

  • True Chicken is about as close as you can get to organic without being certified.

Other topics mentioned throughout the meeting:

  • Keto Friendly Doctors

    • Dr Tim Noonan of Woodbury was mention as a good supportive local doctor.

    • Brad Watts was mentioned as a good local functional medicine doctor.

    • Dr Ken D. Berry was mentioned as a doctor that will treat remotely after a local visit.

    • Michelle Christian is a good Nurse Practitioner at Dakota Child and Family in Burnsville, MN

    • Dr. John Northwood works out of Hugo and is supportive.

    • Virta Health specializes in diabetes care and has great outcomes.

    • DietDoctor.com is an excellent resource for the keto diet. The science there has been vetted to be as accurate as possible.

  • Dr. Sean O’Mara is performing visceral fat scans using an MRI to help optimize health.

  • Coronary Calcium Scan is one of the best ways to evaluate heart disease.

  • Folio

  • Fire & Ice Retreat - https://thepointretreats.com/ hosted this event.

    • It featured Thaddeus from primalhacker.com

    • Sean Sherman author of The Sioux Chef’s Indigenous Kitchen was there.

    • Breathing techniques, Meditation, Ice Plunge, Saunas and great food was involved.

    • There will be a Keto Retreat September 10-13. Use discount code KETOHEATH for 20% off.

Plans for Next Meetup

  • Date and Location - April 4 at the Plymouth Library in Plymouth, Minnesota

  • Recipe walk through - None

  • Keto Story - None

  • Main Topic(s) -Open

March 7, 2020 Meetup Scheduled

The next meetup will be held Saturday, March 7, 2020 at the Southdale Library in Helen Young Meeting Room in Edina, Minnesota from 9:30 to 11:30 AM.

Details

We’ll have lots of ad hoc discussion, but we also have an agenda to give us a little structure.

Agenda

9:30 AM – Small talk while people get settled

9:40 AM – Introductions

- Introduction question: What is a recent ketogenic success or what brings you here today?

10:00 AM – Announcements

- Next Meetups

o April 4 - Plymouth Library

o May 2 - Location TBD

o June 6 - Location TBD

10:10 AM – Recipe / Treats

- Recipe Walkthru - None

- Share keto treats if any (none required, but feel free to share if desired)

10:20 AM – Main Topics

- Keto Story - None planned

- Main Topics - Bill Herrington from Hy-Vee Seafood and meat department will speak with us.

- Additional topics generated during discussion.

11:20 AM – Volunteers / Suggestions for next meeting story / recipe / topic

11:30 AM – Small talk until you are ready to leave.

Sign Up

Be sure to signup on meetup.com if you are interested in coming.

February 1, 2020 Meetup Recap

We had 25 Ketonians attend the February 1, 2020 meetup held at the Brookdale Library in Brooklyn Center, Minnesota. There were several 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 brings you here today? A few of the respones include:

  • 2 year Ketoversary

  • Keto to treat Type II Diabetes

  • 25 pounds down

  • 40 pounds down

  • Asthma improvement after keto

  • Back with her tribe

  • “The Year of Keto”

  • Back On Keto

  • Lost over 110 pounds

  • Dr Berg’s Healthy Keto Diet for Beginners

  • Pork Belly and burnt ends

  • Improved Inflammation

  • Stopped drinking sweetened water

Announcements

Next meetups will be:

  • March 7 - Southdale Library

  • April 4 - Plymouth Library

  • May 2 - Location TBD

Recipes

Lenny shared Keto & Co Brownies.

Ketonian Story

No stories were shared this month.

Main Topic / Additional Discussion

While there wasn’t a main topic, there was plenty of vibrant discussion on a wide range of topics:

Plans for Next Meetup

  • Date and Location - March 7 - Southdale LIbrary in Edina, MN.

  • Recipe Walk Through - None Planned

  • Ketonian Story - None Planned

  • Main Topic(s) - Bill Herrington from the Hy-Vee Meat and Seafood department will come to talk with us.

February 1, 2020 Meetup Scheduled

The next meetup will be held Saturday, February 1, 2020 at the Brookdale Library in Meeting Room ABC in Brooklyn Center, Minnesota from 9:30 to 11:30 AM.

Details

We’ll have lots of ad hoc discussion, but we also have an agenda to give us a little structure.

Agenda

9:30 AM – Small talk while people get settled

9:40 AM – Introductions

- Introduction question: In 60 seconds or less, What brings you here today?

10:00 AM – Announcements

- Next Meetups

o March 7 - Southdale Library

o April 4 - Plymouth Library

o May 2 - Location TBD

10:10 AM – Recipe / Treats

- Recipe Walkthru - Keto Brownies - Lenny

- Share keto treats if any (none required, but feel free to share if desired)

10:20 AM – Main Topics

- Keto Story - None planned

- Main Topics - Open

- Additional topics generated during discussion.

11:20 AM – Volunteers / Suggestions for next meeting story / recipe / topic

11:30 AM – Small talk until you are ready to leave.

SIGN UP

Be sure to signup on meetup.com if you are interested in coming.

January 4, 2020 Meetup Recap

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

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

  • Obesity Code

  • 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/

  • 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

January 4, 2020 Meetup Scheduled

The next meetup will be held Saturday, January 4, 2020 at the Plymouth Library in Meeting Room in Plymouth, Minnesota from 9:30 to 11:30 AM.

Details

We’ll have lots of ad hoc discussion, but we also have an agenda to give us a little structure.

Agenda

9:30 AM – Small talk while people get settled

9:40 AM – Introductions

- Introduction question: What is a recent keto success?

10:00 AM – Announcements

- Next Meetups

o February 1 - Brookdale Library

o March 7 - Southdale Library

o April 4 - Location TBD

10:10 AM – Recipe / Treats

- Recipe Walkthru - None Planned

- Share keto treats if any (none required, but feel free to share if desired)

10:20 AM – Main Topics

- Keto Story - None planned

- Main Topics - Melissa will discuss what she learned after spending time with Dr. Eric Westman.

- Additional topics generated during discussion.

11:20 AM – Volunteers / Suggestions for next meeting story / recipe / topic

11:30 AM – Small talk until you are ready to leave.

SIGN UP

Be sure to signup on meetup.com if you are interested in coming.

December 7, 2019 Meetup Recap

We had 18 Ketonians attend the December 7, 2019 meetup held at the Brookdale Library in Brooklyn Center, 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?

  • Maintaining keto even with some struggles.

  • Helping family go keto.

  • Improving gut health.

Announcements

Next meetups will be:

  • January 4 - Plymouth Library

  • February 1 - Brookdale Library

  • March 7 - Location TBD

Recipes

No recipes were shared this month.

Ketonian Story

No stories were shared this month

Main Topic / Additional Discussion

There was no main topic but there was lots of lively discussion. Here are a few of the things mentioned:

Plans for Next Meetup

  • Date and Location - January 4, 2020 at Plymouth Library in Plymouth, Minnesota

  • Recipe Walk Through - None Planned

  • Ketonian Story - None Planned

  • Main Topic(s) - What Melissa learned after spending time with Dr. Eric Westman.

December 7, 2019 Meetup Scheduled

The next meetup will be held Saturday, December 7, 2019 at the Brookdale Library in Meeting room C from 9:30 to 11:30 AM.

Details

We’ll have lots of ad hoc discussion, but we also have an agenda to give us a little structure.

Agenda

9:30 AM – Small talk while people get settled

9:40 AM – Introductions

- Introduction question: What is a recent keto success?

10:00 AM – Announcements

- Next Meetups

o January 4 - Plymouth Library

o February 1 - Brookdale Library

o March 7 - Location TBD

10:10 AM – Recipe / Treats

- Recipe Walkthru - None Planned

- Share keto treats if any (none required, but feel free to share if desired)

10:20 AM – Main Topics

- Keto Story - None planned

- Main Topics - Open

- Additional topics generated during discussion.

11:20 AM – Volunteers / Suggestions for next meeting story / recipe / topic

11:30 AM – Small talk until you are ready to leave.

SIGN UP

Be sure to signup on meetup.com if you are interested in coming.

November 2, 2019 Meetup Recap

We had 35 Ketonians attend the November 2, 2019 meetup held at the Brookdale Library in Brooklyn Center, 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?

  • Surviving Halloween without binging on candy.

  • Convincing family to improve their health with Keto.

  • Experiments with carnivore.

ANNOUNCEMENTS

Next meetups will be:

  • December 7 - Brookdale Library

  • January 4 - Plymouth Library

  • February 1 - Location TBD

Brenda Zorn had an extremely successful presentation / group fast at Low-Carb Houston.

  • The fasting project was beyond successful.

  • She will be interviewed on the Low-Carb MD podcast.

  • She has been asked to speak in Australia and a Keto Summit in Omaha.

Mike is likely moving back to New Hampshire to pursue a better job. He will still be a member of our facebook group and I am trying to convince him to open the New Hampshire chapter of Minnesota Ketonians.

Recipes

No recipes to share this month.

Ketonian Story

No stories were shared this month.

Main Topic / Additional Discussion

The rest of our time was taken with an excellent presentation by Dr. Sean O’Mara:

  • Dr. Sean OMara is Physician Researcher specializing in Human Health and Performance Optimization here in Plymouth MN. He has over twenty years of medical experience including providing physician coverage to Presidents Bush & Clinton Vice President Dick Cheney, Secretaries of State Colin Powell & Condoleezza Rice. He enjoys lecturing to audiences about health optimization and the future of healthcare. He is currently a Lieutenant Colonel serving part time as a Division Surgeon in the MN Army National Guard.

  • I was too busy listening to take notes, but here are some links to similar presentations.

  • If you attended the meeting, you can receive a hardcopy at our next meeting. This can only be made available to people who attended the meeting.

  • Contact information

Plans for Next Meetup

  • Date and Location - December 7, 2019 at Brookdale Library in Brooklyn Center

  • Recipe Walk Through - None Planned

  • Ketonian Story - None Planned

  • Main Topic(s) - None Planned

November 2, 2019 Meetup Scheduled

The next meetup will be held on Saturday, November 2, 2019 at the Brookdale Library in meeting room AB from 9:30 AM to 11:30 AM.

DETAILS

We’ll have lots of ad hoc discussion, but we also have an agenda to give us a little structure.

AGENDA

9:30 AM – Small talk while people get settled

9:40 AM – Introductions

- Introduction question: What is a recent keto success?

10:00 AM – Announcements

- Next Meetups

o December 7 - Brookdale Library

o January 4 - Plymouth Library

o February 1 - Location TBD

10:10 AM – Recipe / Treats

- Recipe Walkthru - None Planned

- Share keto treats if any (none required, but feel free to share if desired)

10:20 AM – Main Topics

- Keto Story - None planned

- Main Topics

o Dr Sean O'Mara will present material similar to his Adapt Minnesota presentation.

+ Intro to Optimized Health vs Health

+ Going beyond Keto: What are beneficial interventions.

+ Expect changes and emerging signs to watch for in optimized health.

- Additional topics generated during discussion.

11:20 AM – Volunteers / Suggestions for next meeting story / recipe / topic

11:30 AM – Small talk until you are ready to leave.

SIGN UP

Be sure to signup on meetup.com if you are interested in coming.