Vitamin K

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Minor Recipe changes now LIVE: Keto Chow 1.0.4

This entry is part 90 of 208 in the series Ketogenic Diet

I did a small number of changes to the recipe for Keto Chow:

  • The LIQUID part of the coconut oil was causing confusion. I’m removing it in favor of just MCT.
  • MK-4 pills have been replaced with MK-7, you still open up one for each day (7 for a week) and add it when mixing together the powder as I do with the pre-mixed Keto Chow.
  • I’m now grinding the vitamin pills with a blender. The 1.53g is how much 1 pill weighs. You can grind yours up and add it to the mixture like I do or you can just take one pill per day.

I’ve also updated the preparation instructions accordingly. Nothing ground breaking or really super notable but hey, it’s changes so now the recipe is 1.0.4

By |2016-10-14T07:18:00-06:00August 31st, 2015|Categories: Future Foods, Keto Chow, Ketogenic|Tags: , , , |3 Comments

New ketogenic recipe in development, it’s moar betterer

This entry is part 24 of 208 in the series Ketogenic Diet

Several weeks ago /u/kennufs posted his current Ketogenic recipe. I ordered some of the ingredients and gave it a try recently. It’s so superior to KetoFood it’s kinda silly, probably because it doesn’t have chia seeds and does use a generous amount of heavy cream. I did that recipe for about a week and a half whilst changing stuff around before I ran out of the NutraBio whey protein isolate he specifies. That particular WPI is unique in that it doesn’t have any carbohydrate sources in it, like none at all, which keeps the net carbs down.

The problem with the NutraBio is where I’m living (Utah) it takes 9 business days to get a shipment of it from New Jersey. With a 2lb tub lasting approximately 10 days this makes sourcing it and keeping it on hand a logistical nightmare. It’s the same problem I have with getting Cal/Mag/D3 from supplementwarehouse.com: sometimes it takes them 2 weeks to get me stuff. I’m also working to replace the ketofood I mix on this site with a recipe along the same lines as Kennufs’ so I’ve been searching for a viable alternative to the protein and I think I finally have it.

I wanted to find something that I can buy at bodybuilding.com – they may not have the absolute lowest prices but my proximity to their central warehouse (Boise Idaho) makes for crazy fast shipping times, like 2 days at the longest with a few orders arriving the day after I ordered. Seriously, they are great; especially in the states surrounding Idaho =). Anyhow I found two possibilities: IsoPure Zero Carb and Dymatize Elite. Initially it looked like the Isopure would work but they include vitamins in their powder making it terribly difficult to get the right micronutrient mix. I had overage on some stuff and hardly anything on others (Iron, Vitamin C) that required adding an additional specific supplement.

Since I have the day off work today, obviously I woke up early and my brain switched on. So I started looking again and found the Dymatize Elite. It comes in a variety of flavors but I’m only going to mess with the ones that come in the 10lb size: Chocolate, Strawberry, Vanilla  and Chocolate Mint. I took the groundwork that Kennufs laid, fixed some ingredients that showed different nutritional values, updated prices, copied over a bunch of the ingredients from my People Chow and my KetoFood recipes and the end result is what I’m going to call Keto Chow 0.7. Feel free to clone it, abuse it, whatever =)

In a few days (or hours, who knows?) I’ll add it as an orderable product on the site with the caveat that it’s going to be changing as it’s very much in active development. UPDATE: that was quick. At first you might even get some NutraBio WPI since I still have a bunch of that en-route. Additionally, except one flavor, I haven’t actually tasted the Dymatize WPI yet so some of the flavors might be awesome or might be completely awful. I’m also still trying to figure out what to do with the fish oil. To hit the right omega 3’s you need 5ml (1 tsp.) per day. You can get that from liquid cod liver oil in a big bottle or you can get it in gelatin capsules and take 5 a day along with the daily multivitamin. Any feedback on which you like better?

Anyhow, how’s that for a New Years update?

Mixing Vitamin K supplement into my batches

This entry is part 20 of 41 in the series DIY Future Foods

For the past few months I’ve been using olive oil in my DIY soylent “People Chow” because it’s supposed to be better for you than soybean oil and humans have been consuming it for a couple thousand (recorded) years. One thing that Soybean oil has that Olive oil doesn’t is vitamin K. Vitamin K does the exact opposite of rat poison (among other things) in that it helps blood that’s leaking out of you skin coagulate and form wheaties. You can get vitamin K from green veggies and in particular from parsley.

Some people are wary of Soybean oil because of the phytoestrogen factor (does it mimic estrogen?) but everything I’ve read says that isn’t something you need to be concerned about. QuidNYC has a great write up in the notes of his Super Food recipe about oxidative stress in Canola and Soybean oil. And then there is the issue with vitamin K in soybean oil being destroyed by UV light. It’s not likely a container of oil is going to go out into the sun. But People on anti-coagulants like Warfarin need to watch their vitamin K intake. This site has a handy tip:

For those of you passionate for your soybean, canola and vegetable oils – there is good news. Exposure of oils to sunlight or fluorescent light destroys approximately 85% of the vitamin K. You must expose them to sunlight or fluorescent light for at least 48 hours.

Last time I bought oil at the grocery store it was on a shelf exposed to florescent light for probably a lot longer than 48 hours. So if you don’t want to bleed out you’ve got 2 choices:

  1. Get your oil from a bottle that wasn’t ever taken out of the original box or the container is opaque like metal
  2. Use a different oil and use a vitamin K supplement

I opted for number 2. To that end I found two vitamin K2 supplements. One is MK-4 and the other is MK-7. There is a lot of discussion as to which is better for you though most agree that the K2 variants are better than K1. So because I have two different supplements I’ve been taking one caplet on even days of the month and the other on odd days of the month. After my recent video on mixing 7 days at a time someone suggested I should just mix it in with the powder.

I have been hesitant to add it to the powder mix because the MK-4 supplement is made partly with alfalfa and I didn’t want it to affect the taste. Well, I tried it this morning.

MK4 caplet

MK4 caplet

When I mixed up my morning soylent I emptied a caplet into the powder. I wanted it to be a bit of an extreme test with 3x more than there would normally be – an entire days worth in one blender bottle so it could be the “worst case scenario.”

That be Alfalfa

That be Alfalfa

After mixing it all up and letting it sit in my backpack on the way to work, like always, I can’t taste any difference. So I’m going to call this one confirmed.

confirmed

The end result being: from here on out I’m going to be adding the powder out of 3 and 4 of the caplets to each week batch and mixing it all in. That will be one less step for my own consumption and for the people buying mixed people chow from me.

By |2016-10-14T07:18:08-06:00June 20th, 2014|Categories: Future Foods, Ingredients|Tags: , |1 Comment