KCP011: Keto Accountability Show Notes
After listening to episode 10 “The Carbohydrate Withdrawal” podcast, I noticed a few errors which need correcting. First, I mentioned “that the recommended amount of potassium per day was 3 to 4,000 mg per day. According to the National Institute of Health (NIH), the actual recommended amount of potassium required each day for an adult is about 4,700 mg per day. Second, The Diet Doctor website states that most people can safely supplement their diet with up to 1000mg of potassium per day (about 13meq). I apologize for any confusion or inconvenience this may have caused.
Terms In This Episode (01:46)
Accountability – As individuals we are accountable for not only our successes, but also for our failures. We cannot blame our lack of success on our partner or spouse, our physician, or our social or economic status. Only we can take responsibility for our own individual actions or lack of action. I realize that sometimes this is a bitter lesson to learn, to realize that we have created the situation that we are currently in. Just in case you wondering, the most common trait found amount unsuccessful people is lack of accountability.
That’s right unsuccessful people are always looking for ways or opportunities to get out of taking responsibility for their actions. They are always looking for a way to blame someone else for their problems. I will be honest with you, I have been there. For years, I refused to take accountability for my dietary choices. I blamed my diabetes on my genetics, after all many people including my maternal grandmother are diabetics. I would not take accountability for my own actions or disease process. For many years, I ate what I wanted and took no dietary advice regarding my diabetes. I was unaccountable. This lack of accountability put me in a metabolic crisis in which I had to start taking insulin as well as oral diabetic medications to control my blood sugar. And still, I remained unaccountable. It was not until these medications made me so sick that I had to go to the emergency room that I decided to take control of my life and finally become accountable for my actions. So why did I refuse to be accountable for my actions? Two words, which are the next two terms of today’s podcast: ignorance and or lack of knowledge.
Ignorance – Is simply a lack of knowledge, or a state of being unaware. You can be unaware of the specific facts regarding a situation or experience, that is to say you have no knowledge of the specific facts, this is known as factual ignorance. Or you may suffer from objectual ignorance because you are unaware of a specific object and or a procedure, this is known as objectual ignorance. And lastly there is technical ignorance which is the actual absence of knowledge of how to do something or perform a specific task.
Now, Ignorance has nothing to do with your social-economic or cultural status, it is simply a lack of knowledge. We are all ignorant of something, that is to say we cannot known how to do all things, and we are not always aware of all the facts, and we cannot perform every task that we wish. While it is often used as a derogatory term, ignorance is simply a lack of knowledge. Before listening to this podcast you may have been ignorant regarding nutrition and the advantages of the ketogenic lifestyle. But because you have the desire to learn more about this subject you have probably conducted some research about this lifestyle. Maybe you listen to both this any number of other podcasts regarding the ketogenic lifestyle. And over time, you have slowly become less ignorant regarding ketosis and the ketogenic way of living by not only acquiring a new skill set, but by acquiring more knowledge, and that is our next definition.
Knowledge – If ignorance is a lack of knowledge, or a state of being unaware, then knowledge is the opposite of ignorance right? Well, yes and no. Knowledge is an awareness, or understanding of the facts of a particular concept or skill which is acquired through experience and or education. Knowledge however is not all encompassing. That is to say, you may have the knowledge of how an artist paints a beautiful landscape, but you may not have the skill to do so. So while on one level you have the knowledge of the concept, you may not have the knowledge of how to perform the actual skill. So you can actually be both knowledgeable and ignorant regarding a specific topic. To put it in plain terms there are specific levels of knowledge, and some people are more knowledgeable than others when it comes to certain topics or skills. Keep in mind, that knowledge is not specific to ones educational level. A medical doctor may be able to diagnose your medical problems, but he may not have not the required knowledge regarding nutrition or physical fitness.
As human beings, to acquire knowledge we need to have the ability to communicate either by spoken or written word. We need to have the intelligence or the capacity to understand that which we read or hear, and we have to have the ability of active reasoning in order to determine if what we have read or heard is true or false. As you listen to this podcast, you have to use not your ability to understand what I am communicating to you, but also your powers of deductive reasoning to determine if the information I am providing you is not only factual, but reasonable. I hope that you do indeed find this information informative, practical, and reasonable, but only you can make that decision.
Main Topic (07:42)
I know I covered a lot of information in today’s terms on accountability, ignorance, and knowledge, but I want to dig a little deeper into those topics and explain how they are fundamental in helping you to find success throughout your ketogenic journey. The emphasis will of course will be on accountability.
Accepting accountability for your health and well being is the biggest step you will take towards being successful with this new lifestyle. By accepting accountability you are acknowledging that you and you alone are responsible for your health and well being. That does not mean that you become your own doctor, that would be both dangerous and foolish. What it does mean however is that you become an active member of your health care team. But what does that mean? Well, you become the researcher, the experimenter, and the potential educational force behind your health care team. If you are lucky, your physician, physician assistant, nurse practitioner, or whoever is your primary medical adviser is will have some knowledge regarding the ketogenic lifestyle. However the likelihood of this happening is very small.
But lets be honest, your physician is busy. They have a ton of patients to see each day. We all know how long the wait is to the waiting room to see your doctor or NP only to spend about 10-15 minutes with them in the room. In addition, while yearly continuing education is a requirement of every medical doctor and nurse here in the United States, nutrition is one of those topics that is almost never covered. You may recall back in my introductory episode KCP000 that according to the National Institutes Of Health, medical students receive on average 23.9 hours of nutritional training during medical school. In addition, the Association Of American Medical Colleges, states that medical students receive about 700 contact hours of training per year during their four years of medical school which comes out to roughly 2,800 contact hours. That means that when your doctor was in medical school they spent less than 1% of their education on nutritional related topics.
My point here is that taking accountability of your health means you will need to do some of your own research into this way of living. The responsibility of teaching or presenting information to your doctor, nurse, diabetic educator, dietician or nutritionist is up to you. I understand that is a big responsibility, and you may wonder who are you to speak up and teach your medical provider anything? After all they have a degree in medicine, nursing, and or nutrition and you do not. Yes, that may be true, but you are an integral part of the medical care team. You have the right to refuse, question, and inquire about any procedures, medications or regimens that involve your health. You are in the drivers seat so to speak. Your medical adviser makes suggestions and recommendations, but ultimately you make the decision to follow that advice. You are accountable for your action or lack there of, not your physician. You must take an active role in your care if you want to be successful with this lifestyle. This includes educating your health care team regarding the benefits of the ketogenic way of living and how it can not only improve your health, but also the health of others that your medical team may be treating.
If your medical team is unaware of the ketogenic diet, then you need to provide them with information so that they can help you to make a safe and informed plan of care. That dosen’t mean that you arrive at your next doctor’s appointment with a 3-inch thick three ring binder crammed with information regarding the ketogenic lifestyle and expect them to read it because they will not. They simply do not have the time and or the inclination. Rather pick one or two relevant medical studies that you can bring with you. Studies that follow good clinical research protocols such as the studies at the end of the show notes.
Remember you need to be courteous and tactful, you are dealing not only with a medical professional, but a person. Being thoughtful in your approach will increase your changes of having a meaningful and effective dialogue with your healthcare team. If you go in there guns blazing demanding or telling them they need to read this new research on the ketogenic diet, their natural response will be to take a defensive posture and refuse. If this happens, then no one benefits, neither you, the physician, or any other patients that they may be treating that may be suffering from diabetes, metabolic syndrome, or cardiovascular disease.
By educating your health care team you are not only helping yourself, but the impact of sharing your knowledge with them may help them to better serve their other patients. Just think, you could be actively responsible for saving not only your own life, but that of countless others. And that my friends is an awesome feeling. If you are fortunate, then your primary care physician or specialist will be open to learning about this way of living. But lets be honest, not every doctor or health care provider will be interested. If they are not open to suggestion or do not wish to learn about this way of living, then you need to find a new physician or health care provider that is willing to listen to your input regarding your health care needs. Remember, your physician or nurse practitioner works for you. You pay their salary each time you visit their office. If they are unwilling to listen to your concerns about your diabetes, your symptoms of metabolic syndrome and cardiovascular disease, or they simply want to prescribe you more medications, then you need to find another doctor that will listen to your concerns and work with you towards helping you meet your ketogenic goals.
If you need to find a new doctor, then do so, but until then you need to be under the care of a physician or medical provider when you embrace this lifestyle. Do not make any changes to your diet or medications without consulting your doctor. To attempt this way of living without proper medial guidance can be dangerous and lead to serious harm if you do not have someone who can help you monitor and make adjustments to your medications as you travel down this path. Remember only you are accountable for your actions or lack there of. While you need to be accountable for your actions, you do not need to travel this path alone. I am here for you, if you have any questions regarding this way of living don’t forget you can drop me a line at firstname.lastname@example.org.
Thomas Gray wrote “where ignorance is bliss, Tis folly to be wise.” This last line in his poem ‘Ode On A Distant Prospect To Eton College’ is often misinterpreted to mean that being in a state of ignorance is blissful or preferred. That a person who is unaware of the facts or situation regarding his circumstances is somehow happier or more content that someone who has all the facts. In theory, if you are ignorant or unaware of the dangers that surround you, then I guess in some perverted way of thinking, you would be in a state of metaphorical bliss. But, ignorance will not reverse your diabetes. Ignorance will not reduce your symptoms of metabolic syndrome. And ignorance will not reduce your waistline. When it comes to your health, ignorance is not bliss, it is simply a recipe for disaster.
Please keep in mind that when I talk about ignorance, I am not talking about someone’s lack of intelligence, but simply their lack of the facts of the situation. Two years into this ketogenic way of living and I am still ignorant when it comes to many aspects of exactly how and why the ketogenic diet works the way it does, but I am learning more each day. By continuing to practice this lifestyle everyday I acquire more information and knowledge, thereby reducing my ignorance. And as I gain more knowledge about ketosis, and the ketogenic way of living I become more empowered. And when you become more empowered you are able to make substantial changes that can impact and improve your life dramatically.
To borrow a phrase from Emeril Lagasse “it ain’t rocket science”. That is to say, you do not need to be a rocket scientist to figure out how and why the ketogenic diet works. In fact, really all you need to know is that it does work, that it will reverse your diabetes, that it will decrease your symptoms of metabolic syndrome and cardiovascular disease, and that it will help you lose weight. But that kind of gets back to our “ignorance is bliss” quotation. Do you really need to know how ketosis works to be successful with this lifestyle? Maybe not, but by having more knowledge about how the diet works, and how it affects your body and your disease process you can tweak the diet to fit your individual needs.
Despite what many people believe, the ketogenic diet is not a one size fits all diet. It never has been and it never will be. While we all share the same genome, we are all individuals. And if we are all individuals, then we need to make small minute adjustments to our way of eating in order to maximize the benefits of the ketogenic diet. The only way we can do this is by increasing our knowledge of ketosis and the ketogenic diet. Thomas Jefferson has this to say about the politicians of his time “they do not generally possess information enough to perceive the important truths, that knowledge is power, that knowledge is safety, and that knowledge is happiness.”
Yes, knowledge is power. Having the knowledge about the benefits of the ketogenic diet will give you the confidence to make the necessary changes to your diet. Having the knowledge will allow you to take control and safely make changes to your lifestyle. To become an active member of your healthcare team. To actively reverse your type two diabetes. To reduce your symptoms of metabolic syndrome or cardiovascular disease. To reduce your waistline. And to become an advocate and educator so that your new found knowledge may help and or change another persons life.
In many ways this episode of the podcast has been more on the motivational than scientific. But in order to be successful with this lifestyle, I believe it is important that you are motivated and that you…Say it with me “ take accountability.” We all need to reduce our keto ignorance by increasing our knowledge regarding this lifestyle. I encourage you to actively fact check your sources. Do not believe everything you read on the internet or hear in a podcast, about the ketogenic lifestyle even this one. Check my facts, if I have made a mistake, then let me know, by sending me a email at email@example.com. Like you I am only human and as human beings we often make mistakes, but the important part is that we take accountability for both our success and our failures. And that we use these success or failures as learning tool. We all need to reduce our keto ignorance by actively increasing our knowledge regarding this lifestyle. At the end of the day, you need to take accountability for your actions or your lack there of if you want to successfully reverse your type 2 diabetes, decrease your symptoms of metabolic syndrome and cardiovascular disease, and reduce your waistline.
During this week of Thanksgiving, I would like to thank all of you for listening to this podcast. I hope that you have, or will find this lifestyle exciting and enjoyable as I have. I would like to give thanks to my wonderful wife and keto buddy who has been my biggest supporter and confidant during this journey. I am also thankful that we live in a country in which we have free speech so that I can present this life changing information with you without fear of retribution so that you too can improve your life. And with that I would like to leave you with one final thought on this week of Thanksgiving. Jefferson wrote: “We hold these truths to be sacred & undeniable; that all men are created equal & independent, that from that equal creation they derive rights inherent & inalienable, among which are the preservation of life, & liberty, & the pursuit of happiness;”
You’ve Got Mail (22:35)
If you have any feedback regarding anything you have heard in this or other episodes of the keto confidential podcast, or you just want to drop us a line with a question or two, or you just want to share your success story with us, you can send me an email at firstname.lastname@example.org. Soon, I will be adding a Google voice number to our website so that you can call in and leave an audio voice message that will be incorporated into the podcast, so stay tuned for further information regarding this new feature.
Recipe Of The Episode (25:14):
For the most part I am a carnivore, and before I started keto, all my favorite vegetables were the ones that contained all the starches so getting in my veggies was a problem. My solution was to start preparing and taking my own keto version of a chef salad to work each day for dinner. I generally do not eat salad at home, but it was definitely part of my work related eating plan and it still is to this day.
Most people think that a salad is a really healthy choice, so they take all the time and care to prepare a great looking salad and then cover it in a salad dressing that is full of carbohydrates in the form of sugars, and guess what? Your healthy salad is now a poor dietary choice. So in today’s podcast I am going to share with you my version of a great keto friendly chef salad. To make this salad you will need the follow ingredients:
1 ½ cups of chopped green leaf lettuce
½ cup fresh spinach roughly chopped
¼ cup cheddar cheese
2 slices of bacon chopped
1 boiled egg chopped
1 tablespoon Parmesan cheese
Salad Nutritional Information
210 calories, 13.2 grams of fat, 17.8 grams of protein, and 3.5 grams of carbohydrates.
Now, you can combine the ingredients however you like, but I put my cheeses together in a small square rubbermaid container. I then sit this container into a large square rubbermaid container and will the larger container with the salad greens. I separate the bacon and egg into two different zip lock bags and toss that on top of the salad greens and close the lid. You do not have to go to the trouble of separating all of the ingredients if you do not want to. But sometimes I get busy at work and do not get to eat my salad, thank goodness for fat adaption right? Anyway, by keeping the cheese, bacon, and egg separated until I am ready to eat the salad. If something happens and the lettuce gets old before I eat it, I haven’t wasted the other ingredients.
Looking good so far, but what good is a salad without a good dressing? Not a whole lot in my opinion. That’s why I will be adding an additional salad dressing recipe to each of the future episodes of this podcast. That is of course until I have covered just about every kind of salad dressing I can think of so that you will have a wide variety of keto dressing options. Today’s salad dressing recipe is one of my favorites, Thousand Island.
To make this dressing you will need:
¾ cup homemade LCHF mayonnaise or Hellman’s mayonnaise
¼ cup tomato sauce
2 tablespoons dill pickle relish
1 teaspoon apple cider vinegar
1 teaspoon pimentos, minced
3 drops of liquid sucralose (equal to 1 tablespoon teaspoon Splenda)
½ teaspoon salt
½ teaspoon onion powder
¼ teaspoon garlic powder
1/8 teaspoon paprika
1/8 teaspoon white or black pepper
Combine all the ingredients into a medium sized bowl and mix with a wire whisk until thoroughly combined. Then add the minced/mashed egg and mix again until thoroughly combined. Check the seasonings and adjust the salt, pepper, and sweetness to meet your individual tastes. Place the dressing in the fridge for 12 to 24 hours before serving. The dressing is good for 10 – 14 days depending on the ingredients that you used to make it. This recipe yields about 1 ¼ cups or 20 tablespoons. The nutritional value is as follows.
Total Recipe – 1,352 Calories, 142 grams of fat, 8.53 grams of protein , 10.7 grams of carbohydrates.
Per Tablespoon – 68 Calories, 7.1 grams of fat, 0.4 grams of protein , 0.53 grams of carbohydrates.
Just for comparison, one tablespoon of Kraft Thousand Island dressing contains 40 Calories, 3 grams of fat, 0 grams of protein, and 1.5 grams of carbohydrates. While 1.5 grams of carbohydrates dosen’t seem like much, keep in mind most people put about 3 to 4 tablespoons of dressing on their salad. Using the Kraft Thousand Island dressing would add 4.5 to 6 grams of carbs in the dressing alone. Using my recipe your salad dressing only contains 1.6 to 2.1 grams of carbohydrates. That’s 67% less carbohydrates. So as you can see making your own salad dressing is definitely work the small amount of time it takes to make.
Chef Salad (No Dressing)
210 calories, 13.2 grams of fat, 17.8 grams of protein, and 3.5 grams of carbohydrates.
Keto Thousand Island Dressing (1 Tablespoon)
68 Calories, 7.1 grams of fat, 0.4 grams of protein , 0.53 grams of carbohydrates.
Chef Salad (3 Tablespoons) Keto Thousand Island Dressing
414 calories, 34.5 grams of fat, 19 grams of protein, and 5.09 grams of carbohydrates.
The End (30:59):
Well guys, that’ it for this episode of the Keto Confidential podcast, if you have found this content useful, then please subscribe, and take a few seconds to rate this episode in iTunes, and write a quick review so that others may benefit from this information. More importantly, If you know someone that is struggling with obesity, metabolic syndrome, or type 2 diabetes, then please share this podcast with them so that together we can help them reverse their diabetes, and reduce their complications of metabolic syndrome and obesity. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.
References and Studies:
Bhanpuri, et al, Cardiovascular Disease Risk Factor Responses To Type 2 Diabetes Care Model Including Nutritional Ketosis Induced By Sustained Carbohydrate Restriction At 1 Year: An Open Label, Non-randomized, Controlled Study. Cardiovascular Diabetology, 2018.
Halberg, Volek, Phinney, et. al, A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1c Level, Medication Use, and Weight in Type 2 Diabetes. Diabetes Therapy, February 7, 2018.
McKenzie, et. al, Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study. Journal Of International Medical Research (JIMR Diabetes), 2017.
Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.
Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.
Status Of Nutrition Education In Medical Schools, National Institute Of Health, American Journal of Clinical Nutrition, April 2006; p.83-84.