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Comparison of electrolyte supplements and the importance of electrolytes on Keto

This entry is part 4 of 4 in the series Keto Basics

Electrolytes are super important when doing anything that lowers your insulin. That could be simply not eating a lot of sugar and refined carbohydrates, doing intermittent fasting, doing extended fasting, OR switching to a well-formulated ketogenic diet and lifestyle. By far, one of the most important electrolytes is sodium, which is funny because it’s one of the easiest to get (SALT!) and yet it’s one of the more controversial electrolytes due to decades of ignorance and misinformation. If you want the full story on salt, I’d recommend checking out the work of Dr. James DiNicolantonio – he does a far better job of explaining the science behind salt and its importance than I ever could.

The short version of why salt is so important to those lowering insulin is this: as insulin goes down, that signals to the kidneys they no longer need to un-naturally hold on to so much sodium. If your supply of sodium is low, your kidneys will start to dump potassium instead, and if potassium and sodium are low then magnesium will go “out the window” and into your toilet. From a diet and nutrition standpoint, sodium is “cheap” and plentiful. Potassium is “expensive” and harder to get. Magnesium is extremely “expensive,’ difficult to find, and even harder to find in a form that can be absorbed readily by humans.

So: keep your salt intake adequate to preserve potassium, and especially magnesium.

Our bodies are really good at maintaining blood levels of electrolytes in a tightly controlled range, to the extent that testing the efficacy of topical (applied via skin) magnesium supplements is practically impossible (you would need to cut out a chunk of skin after application and test it for minerals BEFORE it enters the bloodstream). If and when electrolyte levels in the blood begin to drop, “reserve” electrolytes will be pulled from muscles, bones, and other tissues to maintain the blood levels of the electrolytes. This will first manifest as a headache or fatigue (the dreaded “Keto Flu!). If magnesium is low, it will often show up as muscle cramps and eventually as weakening of bones.

If you have high levels of electrolytes, your body gets to do a few things. First, it’ll store the electrolytes away for later use when levels are low. After all the storage space is full, it’ll tell your kidneys they don’t need to re-absorb as much. This is a key thing I learned from Dr. DiNicolantonio: your kidneys have to pull out all of the electrolytes, along with the toxins and water that’s being filtered out. Then, based on insulin and other signals, the electrolytes and other needed nutrients are pushed back into the blood as needed. If there isn’t a need to get back some of those minerals, it’s LESS WORK for the kidneys.

Again: an overabundance of electrolytes will generally represent LESS WORK for the kidneys. Sort of “oh, you already have enough of that stuff, OK I’ll take a break then!”

Can you overdo it on electrolytes? Yes, but the result is typically far better than a deficiency. Your sweat might be a little saltier, your urine may be a little more expensive; and in extreme cases of high electrolyte intake, you may have an extra bowel movement to clear out unabsorbed electrolytes (especially too much magnesium).

Saltier sweat vs. the prospect of headaches, fatigue, and cramps – I typically go for more electrolytes. The question becomes: how do you GET those electrolytes?

For sodium, the easiest, cheapest, and most savory (see what I did there?) is simply salt. For that, I cannot recommend Redmond Real Salt enough. It’s fantastic and it’s what we use for salt in our Keto Chow shakes (despite the issues with a bit of grittiness). Salt your food, salt your water, add extra salt to your Keto Chow shakes! If you’re doing an extended fast, you can also use the Keto Chow Fasting Drops which we created at the request of Megan Ramos from The Fasting Method.

Potassium is harder to get. You can use some “Lite Salt” (Potassium Chloride). You can eat some avocados or other foods high in potassium, or at least that historically have been high in potassium.

Magnesium is hardest of all and suffers from the same problem as potassium, but to a greater degree: the process of growing food and then shipping it away to be consumed breaks the nutrient cycle, causing modern foods to have far lower levels of magnesium, potassium, and other minerals than they typically would have had historically – that article only talks about vegetables and fruits but the meat that grows from eating plants grown in depleted soils suffers the same effects. Getting magnesium is further frustrated by the FORMS of magnesium typically found in magnesium supplements: Magnesium Oxide – it looks great on a supplement label with high amounts of magnesium… that YOU can’t use. Humans aren’t very good at absorbing magnesium that’s bound to oxygen, the efficiency is typically in the single percentages. Magnesium Citrate is absorbed easily by is also used as a potent laxative. Magnesium Chloride, Malate, and Glycinate are better with the latter two being magnesium bound to an amino acid and the former being magnesium bound into a chloride. Any magnesium supplement that doesn’t use a QUALITY magnesium you can absorb is worse than worthless – it’s a false sense of hope that you’re getting magnesium, that you simply will not.

OK, let’s compare some Electrolyte Supplements!

Prompted by an exchange on Facebook, I decided to put together a spreadsheet that would compare various electrolyte supplements, with breakdowns on exactly what you are getting for your money. How much 1000mg of potassium costs in a specific supplement. How much 1000mg of quality, bioavailable, Magnesium costs. How many total milligrams of electrolytes are you getting in each dose and what each milligram of minerals costs. You’ll find that different electrolyte supplements target wildly different doses, with some at 670mg of electrolytes in a half teaspoon, and others at 4400mg in a tablespoon! Breaking it all down is the only way to compare rock salt to rock salt.

Electrolyte Comparison Chart

In the comparison sheet, you’ll find that the least expensive supplements by cost per 1000mg of TOTAL electrolytes is sorted to the top. You can change the sorting order by going to the menus and selecting Data > Filter Views > and selecting one of the saved views. Or you can use one of these handy links to look at electrolyte supplements according to your personal electrolyte needs:

My plan is to continue to add additional electrolyte supplements to the list as I find them, and as people direct them to me, similar to the comparison of keto “meal replacement” options you’ll find elsewhere on this site.

You’ll notice that the Keto Chow Daily Minerals tend to be one of the least expensive (and usually IS the least expensive) options available for all 4 sorting methods (except sodium, it’s hard to beat Real Salt at that!). When we collaborated with Dr. Ken Berry to create the Daily Minerals, the primary purposes were to:

  1. Replace the minerals missing from modern diets due to the aforementioned depleted soils.
  2. Reduce the number of supplements people needed (frankly, I think Dr. Berry wanted fewer bottles of stuff at his house, so he had a custom supplement made just for him!).
  3. Use the best versions of the minerals possible with all pre-dissolved in their ionic state, ready for easy absorption.
  4. Not have anything added: no colors, no sweeteners, no flavors. If you want to add your own lemon juice or coffee, go for it. Want it straight because you are fasting or want to cook with it? also great.
  5. Include trace minerals, some only a few parts per million, to help with other as-yet-undocumented benefits.
  6. Price it as low as possible, while still being able to pay people to ship orders and keep the lights on.

How do the other Keto Chow Electrolyte supplements fit into the formula then?

If you’re like most people and not using the Keto Chow shakes for ALL of your 3 meals a day, we recommend using the Daily Electrolytes to establish a “baseline” of daily electrolyte intake. You’ll be “done for the day” for several with just that one dose, but you will still need more of other minerals – especially sodium and potassium. For those additional electrolytes: you can get them from the food you eat or drink. Or, if you need additional supplementation, from supplements including the Keto Chow Electrolytes. We have 3 different supplements available that you can use whenever you feel like you need more specific electrolytes:

  • Keto Chow Electrolyte Drops – designed to give a solid, balanced blend of sodium, potassium, and magnesium in high-quality forms you can actually absorb. Most people that just want to supplement electrolytes like this the best. No colors, sweeteners, or flavors. Works really well on steak or burgers, incidentally (no worries about heat degradation!).
  • Keto Chow Magnesium Drops – introduced to help Miriam stop getting headaches and muscle cramps at night, also helps her sleep better. Guess what, it’ll probably do the same for you! Uses a high-quality magnesium chloride concentrate and has a small amount of sodium and potassium, along with other trace minerals.
  • Keto Chow Fasting Drops – very high in sodium, with a workable amount of magnesium and potassium. The potassium in the Electrolyte Drops was too high for Megan Ramos of The Fasting Method, who asked us to make one that was more suited for their patients with kidney issues. Whatever Megan wants, Megan gets. The Fasting Drops are especially suited for dosing up sodium during an extended fast where insulin gets REALLY low and sodium requirements go up substantially. Still no flavors, sweeteners, or anything else to derail you while fasting, still has the same trace elements.

If you do happen to be using Keto Chow shakes 3 times a day (which isn’t required nor recommended to most people, it is POSSIBLE, however) then you will NOT need the Daily Minerals, period. You may still need some of the other electrolyte supplements as you feel necessary.

By |2020-09-22T00:14:02-06:00September 15th, 2020|Categories: Uncategorized|Tags: , , , , , , , , |1 Comment

Low Carb Cookies & Cream Ice Cream with Keto Bars

 

Low Carb Cookies and Cream Ice Cream

If the sunny and warmer weather has you feeling summer ready, we have the perfect low carb, Keto-friendly ice cream recipe for you! Using only 4 ingredients, this sugar free Cookies and Cream Ice Cream is delicious, creamy, and perfect for a Ketogenic lifestyle. This is a super simple recipe for the perfect summer Keto treat!
Prep Time10 mins
FREEZE TIME3 hrs
Total Time3 hrs 10 mins
Course: Desserts
Keyword: Cookies and Cream
Keto Chow Flavor: Cookies and Cream
Recipe Creator: Keto Chow Community Recipe
Servings: 6 servings
Calories: 271kcal

Ingredients

Instructions

  • Chill a 1.5 litre capacity dish in the freezer while preparing your ingredients.
  • To create nut milk, blend water and cashew nut milk base.
  • In a large bowl, combine remaining ingredients and blend until Keto Chow is smooth.
  • Remove the dish from the freezer.
  • Pour the mixture into the chilled dish.
  • Freeze for 1 hour or until the edges of the mixture begin to set.
  • Fold in the sides and use a mixer to beat on low until smooth. Return the dish to the freezer.
  • Repeat these steps 2-3 more times until the mixture is no longer liquid.
  • After beating for the last time, use a rubber spatula to flatten the surface of the ice cream, cover, and store in freezer until frozen.
  • If you'd like an ice cream sandwich (mind blown), sandwich the ice cream between two Keto Bars.

Notes

Sarah used ½ c + 1 Tbsp almond milk in place of water and cashew milk base.
I also used an ice cream maker as I own one and didn’t want to keep taking my mixing bowl out of the freezer (I do not own a hand mixer)
Nutrition Facts
Low Carb Cookies and Cream Ice Cream
Amount Per Serving (1 serving)
Calories 271 Calories from Fat 216
% Daily Value*
Fat 24g37%
Carbohydrates 8g3%
Fiber 3g13%
Protein 7g14%
Net Carbs 5g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 271kcal | Carbohydrates: 8g | Protein: 7g | Fat: 24g | Fiber: 3g | Net Carbs: 5g
By |2020-09-02T09:36:01-06:00August 13th, 2020|Categories: Uncategorized|2 Comments

Our Stance on Racism and Discrimination

Put simply: Racism and discrimination are deplorable. Diabetes, heart disease, obesity, and stroke do not care about skin, race, or belief; though there is often a disproportionate burden of disease on those most vulnerable. We should all strive against the generation and propagation, in any form, of unnecessary human suffering and pain.

It makes us sad to see evidence of racism or the blatant disregard for human life. The reality is that some deny others basic freedoms and respect because of the color of their skin or other personal characteristics that cannot be changed and are simply irrelevant. More than anything, we are especially saddened when these assaults on basic human dignity and respect lead to escalating violence and unrest, to the destruction of life and property.

All of us need to grow, within ourselves and our societies, simple respect for every human soul regardless of their color, beliefs, or cause. We need to build bridges of understanding and compassion, not walls of segregation. We must work together to engender mutual respect, peace, and an outpouring of love for everyone.

That’s the basic human rights side, what about the business side? Chris here. I think that no business should tell ME that they do not want to have me as a customer due to things like arbitrary pigmentation (that would be skin, eye, or other coloration), my political beliefs, how strongly my mass is attracted to the earth (also known as weight), how many children I may (or may not) have, my personal beliefs (or not) in a higher power, who I’m married to, where I live, where I was born, or anything else.

As a business owner, I work to extend that same courtesy and respect I wish for others to give me personally. I want everyone to be happy and succeed in becoming more healthy, and quite frankly I don’t really care if that includes using something we make or not; that is the reason we make all our information freely available to all, even the recipe for Keto Chow.

I care, we care, about people. We need to ensure that all are protected by justice and blessed with mercy.

By |2020-06-11T07:18:41-06:00June 11th, 2020|Categories: Uncategorized|Tags: , , |3 Comments

Holiday Recipe Challenge: Chocolate Mint “Oreo” Cookies

 

Chocolate Mint Oreo Cookies
Print Recipe Pin Recipe
5 from 1 vote

Chocolate Mint "Oreo" Cookies

Santa is going keto this year, and if you want any presents, you better leave him some of these cookies with a tall glass of almond milk - or even better yet, a Keto Chow shake!
Prep Time20 mins
Cook Time25 mins
COOL TIME20 mins
Total Time1 hr 5 mins
Course: Desserts, Snacks
Keyword: Chocolate Mint
Keto Chow Flavor: Chocolate Mint
Recipe Creator: Keto Chow Community Recipe
Servings: 18 cookies
Calories: 128.1kcal
Author: Joshua Gudim

Ingredients

Cookies

Butter Cream Filling

Instructions

Making the Cookies

  • Preheat oven to 300F and line a large baking sheet with parchment paper.
  • In a large bowl, combine all the dry ingredients and mix well.
  • Add in the egg, heavy cream, butter, vanilla extract, and mix well until a dough forms.
  • Roll out the dough between two sheets of parchment paper to desired thickness but no thicker than 1/4 inch.
  • Using a 2-inch round cookie cutter or something that works just as well, cut out circles of dough and lift gently and place them on the prepared baking sheet. Gather up scraps and re-roll until all dough is used up.
  • Bake cookies until firm to the touch, about 25 minutes, depending on the thickness of your cookies. Remove and let cool.

Making the Butter Cream Filling

  • Mix butter together with the powdered sugar alternative, adding 1/2 cup of the sugar at a time until blended.
  • Add Keto Chow and heavy cream and mix well.
  • If you want, you can add some crumbled cookies into your filling or even a tbsp or two of warmed cream cheese.
  • Spoon about 1/2 tbsp of the filling on top of half of the cookies you made earlier, then top with the other half of the cookies.

Notes

At approx 1/8" thick I made 37 cookies, 18 sandwiches. Your yield may vary.
Nutrition Facts
Chocolate Mint "Oreo" Cookies
Amount Per Serving (1 cookie)
Calories 128.1 Calories from Fat 100
% Daily Value*
Fat 11.1g17%
Saturated Fat 5g31%
Trans Fat 0.03g
Polyunsaturated Fat 1.07g
Monounsaturated Fat 3.87g
Cholesterol 34.5mg12%
Sodium 245.1mg11%
Potassium 343.87mg10%
Carbohydrates 34.5g12%
Fiber 2g8%
Sugar 0.4g0%
Protein 4.7g9%
Vitamin A 252.77IU5%
Vitamin C 9.95mg12%
Calcium 79.49mg8%
Iron 0.43mg2%
Sugar Alcohol 30.88g
Net Carbs 1.55g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1cookie | Calories: 128.1kcal | Carbohydrates: 34.5g | Protein: 4.7g | Fat: 11.1g | Saturated Fat: 5g | Polyunsaturated Fat: 1.07g | Monounsaturated Fat: 3.87g | Trans Fat: 0.03g | Cholesterol: 34.5mg | Sodium: 245.1mg | Potassium: 343.87mg | Fiber: 2g | Sugar: 0.4g | Vitamin A: 252.77IU | Vitamin C: 9.95mg | Calcium: 79.49mg | Iron: 0.43mg | Sugar Alcohol: 30.88g | Net Carbs: 1.55g

Photos by Sarah DeYoung

New Rapunzel commercial clips up on GIPHY – back to normal hours

First some fun news: I was answering comments on the new Rapunzel advertisement and a lot of times, the best reply would be a GIF clip from the video… so I cut it up, uploaded clips to GIPHY and BEHOLD! You get snazzy things like this:

You can find these and more in most programs that have a “GIF” button (Instagram, Facebook, Messenger, WhatsUp, etc…) – just type “Keto Chow Rapunzel” to see these specific ones, we have others for the “Witch” commercial and some with the Keto Chow logo. The full collection is here.

Next up: an announcement mostly for our local customers: we’re switching back to our normal Monday – Friday, 8 am to 5 pm schedule at the storefront. If you’re around Draper, Utah – please come by and see us!

By |2020-05-01T16:37:20-06:00May 1st, 2020|Categories: Uncategorized|Tags: , , , |0 Comments

Keto Chow Chicken and “Rice” Casserole

 

Keto Chow Chicken and “Rice” Casserole
Print Recipe Pin Recipe
5 from 1 vote

Keto Chow Chicken and “Rice” Casserole

Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Course: Main Dish
Keyword: Keto Chow Community Recipe, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Keto Chow Community Recipe
Servings: 9
Calories: 341.2kcal

Ingredients

Cream of Chicken Ingredients

Casserole Ingredients

  • 4 chicken thighs
  • 2 oz chicken broth remaining from soup
  • 16 oz steamed broccoli drained and chopped
  • 16 oz steamed riced cauliflower drained
  • 2 cup shredded cheese
  • 1/2 medium yellow onion diced (or 2 tbsp dried chopped onion)
  • 3 cloves garlic minced
  • 1 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper

Instructions

Cream of Chicken Directions

  • Blend all together and let sit in fridge; overnight is best. You want this mixture thick like a can of cream of chicken soup. Make sure if using blender to not overmix and make butter with your heavy cream.

Casserole Directions

  • Preheat oven to 350 degrees. Cook chicken thighs in the remaining 2 oz of chicken broth. A pressure cooker (such as an InstantPot) can be used; thawed chicken, 20 min poultry setting. Add more liquid if needed. Remove chicken and shred the meat, discarding as much liquid as possible.
  • Place steamed and well-drained broccoli in bottom of 9x13 pan. In a large bowl, mix shredded meat, riced cauliflower, 1 cup of the shredded cheese, onion, garlic, onion powder, salt, pepper, and your cream of chicken replacement.
  • Test for flavor and add more salt if desired. Once happy with the flavor, pour chicken mixture over top of broccoli. Top with remaining 1 cup of cheese.
  • Bake at 350 degrees for 20-30 mins.

Notes

I steamed the broccoli and cauliflower the night before, placed paper towels in their own colander, and let them drain overnight into separate bowls. This seemed to work well to minimize extra liquid. 
Make sure you add extra salt and onion powder if you enjoy those flavors. I also add extra garlic to make it delicious. 
Bone-in, skin-on chicken thighs worked well for this recipe and shredded easily after being cooked in my InstantPot. 
This recipe can be frozen! Thaw before baking, and bake a bit longer until cheese is bubbly.
Nutrition Facts
Keto Chow Chicken and “Rice” Casserole
Amount Per Serving (1 serving)
Calories 341.2 Calories from Fat 220
% Daily Value*
Fat 24.4g38%
Saturated Fat 12.6g79%
Trans Fat 0.7g
Polyunsaturated Fat 1.86g
Monounsaturated Fat 6.21g
Cholesterol 91.9mg31%
Sodium 1079.2mg47%
Potassium 498.35mg14%
Carbohydrates 8g3%
Fiber 3.6g15%
Sugar 2.6g3%
Protein 24.2g48%
Vitamin A 746.96IU15%
Vitamin C 27.68mg34%
Calcium 372.71mg37%
Iron 1.14mg6%
Sugar Alcohol 0.04g
Net Carbs 4.37g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1serving | Calories: 341.2kcal | Carbohydrates: 8g | Protein: 24.2g | Fat: 24.4g | Saturated Fat: 12.6g | Polyunsaturated Fat: 1.86g | Monounsaturated Fat: 6.21g | Trans Fat: 0.7g | Cholesterol: 91.9mg | Sodium: 1079.2mg | Potassium: 498.35mg | Fiber: 3.6g | Sugar: 2.6g | Vitamin A: 746.96IU | Vitamin C: 27.68mg | Calcium: 372.71mg | Iron: 1.14mg | Sugar Alcohol: 0.04g | Net Carbs: 4.37g

Photos by Sarah DeYoung Photography