These are handouts, references and links that were mentioned or recommended at each of the Eugene Keto Support Group meetings.
Please note that the content in these links have not been approved by the Weston A. Price Foundation. If you have any questions about specific recommendations please refer to our Dietary Guidelines or Contact Us for clarification.
October 16, 2019: Keto Coffeehouse Food Demo
Keto Coffeehouse Food Demo
Come in to learn how to make your own keto friendly coffee house alternatives. First a short talk about the keto diet and how to manage cravings. Then we will make some blue-berry muffins and some frothy fat laden coffee(decaf) I like to call a fat bomb latte. Learn how to indulge without carbs and enjoy a delicious snack!
September 19, 2019: Keto Breakfast
Keto Breakfast Demo: Egg Bites and Coconut Oatmeal
Egg Bites: These creamy, soft, and savory treats are made in a muffin tin. Make a large batch, freeze and reheat for a premade snack or quick breakfast. Coconut “Oatmeal”: Low carb and missing oatmeal? Using shredded coconut and butter, this replacement is not only delicious but quicker than the real thing.
- September 19: Keto Breakfast
- Recipes:
Keto Bread
August 20, 2019: Keto Dough for Bread and More
Are you thinking about keto and scared of giving up bread? Are you on keto and missing bread? Join us and learn how to make a popular keto staple called fat head dough. It’s easy! Once you’ve learned it, we’ll teach you the minor adjustments it takes to make this dough into bagels, burger buns, and even pretzels.
July 24, 2019: Fat Bombs and Coffee Pudding
Come and eat free keto desserts with us! Make the simplest, quickest fat bomb, or go straight advanced fat bombing. Keep it simple or get fancy with cacao nibs, shredded coconut, and more! Learn to alter any fat bomb recipe or create your own. Then go to the next level with the most creative, unique keto dessert we’ve tried – decaf coffee pudding! Free Samples.
- July 24: Food Demo – Keto Desserts: Fat Bombs and Coffee Pudding
- Recipes: Keto Fat Bombs and Coffee Pudding Recipe
Saag Paneer with Cauliflower Rice
June 19, 2019: Keto Friendly Saag Paneer with Cauliflower Rice
In this Keto friendly cooking class, chef and blogger Courtney Queen from the recipe website Butter For All will teach you how to prepare a traditional style Indian Saag Paneer with Keto friendly ingredients and cauliflower rice. Her special cooking techniques are easy, fast, and fun. She also places great emphasis on real and whole food ingredients that provide key nutrients to nourish your body and mind.
Keto crust pizza
April 17, 2019: Cooking Demo – Keto Pizza
Have you thought you’d never be able to have pizza again on your Keto diet? Come watch and sample delicious pizza made with all keto approved ingredients!
Lisa made samples of two kinds of keto pizza crusts.
- April 17: Cooking Demo – Keto Pizza
- Recipes:
March 20, 2019: Keto Q&A
This group is designed to provide ongoing support for your keto journey. We promote a whole-food approach utilizing wisdom from traditional societies. Anyone is welcome regardless of where you are on your nutrition and health journey.
We will devote this meeting to lots of time for answering all your Keto questions. We plan to share guidelines, ideas, suggestions, recipes and links to recipe sites. If you have been doing keto for a while, please bring your favorite keto meal ideas and bring questions that you would like to share with the group.
Links:
February 13, 2019: Cooking Demo – Healthy and Flavorful Keto Sauces
Looking for ways to add more healthy fats into your diet? Sauces, dressings and gravies are traditional ways to incorporate delicious healthy fats and oils. Sauces add flavor and nutrients to your meals. Lisa will discuss and demonstrate several sauces, including mayonnaise, Caesar salad dressing, Hollandaise, and Coconut Peanut Sauce.
There will be samples included!
Handout:
- Keto Sauces handout – (Mayonnaise, Hollandaise, Caesar Salad Dressing, Coconut Peanut Sauce)
More info:
January 16, 2019: What to Eat
In this meeting we continued our discussion about what to eat on a keto diet. We talked about guidelines, ideas, suggestions, recipes and links to recipe sites. I showed some links on the website from the December 2018 meeting (see below).
December 19, 2018: How to Start Keto
The Entire Ketogenic Diet in One Sentence… Replace the carbohydrates you eat with fat
From ketogenicforums
Keto Food Pyramid – from lowcarbyum.com
Handouts:
Links: Starting Keto
- Keto is Easy – from ketowhiteboard.info
- How do you Eat Keto in a Restaurant? – from ketowhiteboard.info
- Get Started with the Keto Challenge – from Diet Doctor
- Keto Diet 101 (ebook) – from Kettle & Fire
- Keto Foods List – from HomeTown Keto
- Visual low-carb guides – from Diet Doctor
- Printable List of Carbs in Foods – from Keto Size Me
- Ketogenic Survival Guide for Beginners – from the Ketogenic Forums
Links: Recipes and Ideas
- 2 Keto Dudes: Recipes (note: listen to the show, sometimes they make changes)
- Ketogenic Forums: Recipes Recipes Recipes
- 26 Top Keto Bloggers Pick Their Absolute Best Keto Recipe
- Top 30 keto recipes – from Diet Doctor
- 25 Best Low Carb and Keto Blogs – by Grass Fed Girl
- Keto Recipes – from Keto Summit
- Easy Roasted Chicken
- Meal Plans: – Diet Doctor, Healthful Pursuit, Caveman Keto, ruled.me, Low Carb Yum, All Day I Dream About Food, and many others!
- #boringketo – Lisa’s keto food photos for inspiration
Links: Blood Work
- Lab for Blood Tests:
- Information about blood markers and tests:
- Blood Tests – with numbers and links.pdf
- Blood Tests – no links
- The Fat Emperor – Ivor Cummins
- 2 Keto Dudes episode #27 – Ivor Cummins
- Livin’ La Vida Lowcarb episode #1397 – Ivor Cummins & Dr. Jeffry Gerber
- Livin’ La Vida Lowcarb episode #1330
- Keto For Women episode #27
- Keto Talk episode #86
Links: Recommended by participants
November 12, 2018: Healing Diets
Handouts:
Links:
- The Hidden Problem of Chronic Hyperinsulinemia – by Amy Burger, Wise Traditions Journal
- Understanding and Managing Type 2 Diabetes – by Ann Childers MD, Wise Traditions Journal
- GAPS
- Paleo AIP Food List
- Captain Soup
- Is it Required to Eat Organic and Grass-fed Food While on a Keto? – from ketowhiteboard.info
October 17, 2018: Protein? Fat? Carbohydrates?
‘I read that you should only have a portion of meat about the size of your palm!’
Handouts:
- Body Fat Percentage – PDF with pictures
- Percentage of Calories from Fat
- Protein Calculations – The Keto Cure
- Protein Requirements – different methods
Links:
- Calculating Protein Needs for Your Ideal Body Weight – Dr Adam Nally
- Protein: How Much Is Too Much? – Primal Fat Burner
- Too much protein is better than too little – Dr Ted Naiman
- Keto Calculator
- How To Find Your Ketogenic Diet Carb Limit
- Balancing Methionine and Glycine in Foods: The Database – Chris Masterjohn
- USDA Food Database – Searchable database
- How To Eat Keto Without Calculating Macros – Keto for Women podcast – Shawn Minor
- Complete Keto Diet Food List – Keto Diet App
- What Does 30 grams of Fat Look Like – Perfect Keto
September 24, 2018: Introduction to Wise Traditions Keto
Handouts:
Links:
- Characteristics of Traditional Diets – Weston A Price Foundation
- Dietary Guidelines – Weston A Price Foundation
- Find Nutrient-Dense Food – Eugene Chapter, WAPF
- Lose It! – Calorie Calculator
- Cronometer
- Captain Soup
Please note that the content in these links have not been approved by the Weston A. Price Foundation. If you have any questions about specific ingredients or ingredients or recommendations please refer to our Dietary Guidelines or Contact Us for clarification.
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