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Messages - Dag

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I am hearing double and occasional single pips about every 4 seconds on 8825 kHz USB.

Shortwave Pirate / Re: Camelback Radio 4020 USB 0207 14 Feb 2021
« on: February 14, 2021, 0231 UTC »
Big signal into central Florida @ 0231 with food discussion after signoff  :)

Shortwave Broadcast / Re: Radio Rebelde 5025 AM 0003 UTC 2 Aug 2020
« on: August 09, 2020, 1242 UTC »
Radio Rebelde is copyable in my car AM radio often during winter in central Florida.

They broadcast on multiple frequencies throughout the commercial AM broadcast band 530 to 1710 kHz.


Shortwave Pirate / Re: Zekey's Attic 6933 USB 0054 UTC 02 AUG 2020
« on: August 02, 2020, 0156 UTC »
In Orlando, S9+20dB on attic antenna at sign off.

Wow! I read a reference to Beefy King in HFhunderground.... I nearly grew up in that Orlando Beefy King during the 1960s. It’s an Orlando icon.

It is indeed a beautiful display of homebrewingness. Let us know when you have it on the air.

MW Loggings / Re: 530 AM
« on: November 21, 2019, 0053 UTC »
The nice music station that Pinto refers to is Radio Encyclopedia from Cuba. It plays pleasant music.

Terrific graph!

Graphing lets you, me, us, get in touch with the data. Nicely done.


By posting that pic, you are obligated to share the recipe in accordance with Internet Regulation 34.6-2(a-c).


I found Birchbenders Keto Waffle and  Pancake mix at my local  grocery store. https://birchbenders.com/collections/pancake-waffle-mix/products/keto

It's a dry mix to which you add some water to make a pancake and waffle batter.  Very easy.

I get about 5 4" pancakes from one serving, enough for my wife and me (not including the 4 thick Applewood bacon slices that I put on the side.)

I pan  fried the batter in ample butter: the presentation is indistinguishable from a conventional flour-based pancake mix (pleasant golden brown), such as Aunt Jemima's -- although they deflate a little once on the serving plate. The texture is ever so slightly grainy consistent with the almond  flour component, but the taste is very satisfying and a very closely resembles the pancakes I grew up on.

Macros per serving of mix: 56% fat, 23% carbs, 20% protein. I rounded the results: it adds up to 99%)
One serving: two 4" pancakes: 10 g carbs,5g fiber, 9 gr protein.
Ingredients: Almond flour,  eggs, Tigernut flour, coconut flour, Cassava starch, buttermilk,leaving (monocalcium phosphate,sodium bicarbonate), salt, spice.

This product can fit into a keto diet sort of. I'm a little concerned about the cassava starch.

I give it a 9 on a scale of 10 for taste and ease of preparation.


Bacon, BBQ, Beef, And More / Product review: Rhythm Cauliflower Bites
« on: September 01, 2019, 2018 UTC »
My wife brought home a bag of  Rhythm Foods Cauliflower Sea Salt bites https://rhythmsuperfoods.com/  from Costco.

The ingredients are: organic  cauliflower, organic high oleic sunfloweroil, sea salt.

Macros: 84% fat, 12% carbs, 4% protein.

1 serving  (14 pieces = 6 grams total carbs, 2 grams fiber.

They are terrific! Slightly crunchy, salty, a little oily like that of a french fry. (Not dry like pork rinds, but I like those too.)
Most of the pieces are the size of a popped corn, some larger, some smaller, and have a golden deep fried appearance with a slight crunch and only a vague cauliflower flavor. The satisfaction comes from the salty oily crunch, not the  cauliflower flavor (which is barely detectable, but pleasant.)

They also come in Buffalo Ranch flavor and White Cheddar flavor.

I give them a 10 on my satisfaction scale.


Bacon, BBQ, Beef, And More / Re: Starting a Keto diet
« on: May 01, 2019, 1110 UTC »
I've been keto for almost 2 years for health improvement,  not weight loss.

Here are my observations that may save you some time searching for answers:

If you've been timid about using salt and have no medical reason to avoid salt, Inrease you table salt intake. I use Morton Lite Salt which is a mix of sodium and potassium salts. Also, a magnesium citrate supplement daily. All of these addressed leg cramps I got. Now resolved.

Buy some Ketostix (OTC) and check urine for fat-burning byproduct acetoacetate. Ketostix are about $14 at  Target and CVS near me.

Get a free carb tracker app for your phone: the two I found helpful are Carb Manager  and Lifesum. Both are free. Track everything you eat for two weeks...soon you'll see what foods to minimize due to high carbohydrate content.

Checkout dietdoctor.com

If you are diabetic, virtahealth.com

Good luck with it.

A few months ago, I started an experiment to get my lipid panel numbers down into the conventional "normal" range so as to ensure I get a preferred premium rate on my life insurance.

I've been strict keto for about 2 years now. My lipid panel numbers show high LDL : that is, I'm a Lean Mass Hyperresponder with a very high LDL and total cholesterol -- most physicians would consider me high risk and put me on a statin. I take no prescription medicines.

But I have a life insurance policy that is about to expire; I need to apply for a new one, and I'll need a physical examination including blood and urine testing.

If I maintain a lipid profile as it was when on ketogenic high fat and  <20 grams of carbohydrates per day for the life insurance physical, I suspect ketogenic-induced lipid numbers will put me into a "high risk" category and increase my insurance premium rates.

Via Google Scholar, I researched every food or supplement that lowers cholesterol and introduced them into my lifestyle and eliminated those foods that increase cholesterol, yet trying to be as low carb as possible. I read every scientific paper I could find that has something practical I could do to lower my cholesterol and tried to put the recommendation into practice.  Certain foods were shown to lower cholesterol, so I started eating them.

I had blood-work done a few times along the way to ensure my cholesterol numbers were moving in the direction the insurance company would find acceptable and put me into a "preferred premium" category with the lowest insurance premiums.

All the while, most of the time I was able to stay in a desirable low-state of ketogenesis via Ketostix urine testing for acetoacetate.

Here are the results: (My well formulated ketogenic diet lipid profile is in red. My "experiment" numbers are in green):

Keto diet  (High fat, <20 grams of carbohydrates/day)                      Experimental diet to lower cholesterol
Cholesterol total  291                                                                                  Cholesterol total  200         
HDL 80                                                                                                       HDL 88             
Triglycerides 64                                                                                           Triglycerides 50
LDL 195                                                                                                      LDL 99     

Here's my dietary protocol to get the numbers shown in green:

I eliminated: butter, bacon, sausage, and fatty meat.  >:(
I used only olive oil as my added fat.
I ate fish 3 times weekly, usually canned sardines in water or olive oil as part of my lunch.
I ate 50 grams of raw almonds daily. (about a handful)
I ate 50 grams of raw blueberries daily. (about a handful)
I took 500 mg niacin twice daily. (OTC  Slo-niacin)
I took 1800 mg phytosterols daily (OTC Cholestoff Plus)
I took about 6 grams of psyllium husk daily  (OTC)
I ate one slice of whole wheat bread every other day.

Every breakfast during the cholesterol-lowering experiment, I ate 2 fried eggs with some cheddar cheese, now cooked with a few tablespoons of olive oil, and sprinkled liberally with salt and pepper, black coffee.
My lunch is sardines or a can of Vienna sausages, pickle, and a cheese stick
Dinner is generally low saturated fat, moderate piece of chicken or beef, and some sort of green such as salad, brussels sprouts, and cauliflower, sprinkled liberally with salt.

My blood pressure per my home sphygmomanometer is always in the normal range.

These diet changes are essentially increasing carbohydrates and decreasing saturated fat.

I am ready for the life insurance physical!  Then, it's  back to bacon and sausage and no bread.


I see diabetic eye disease (diabetic retinopathy) nearly every day in my practice as a board certified optometrist in a large group practice. About a year and a half ago I examined four lean men about my age who were recently diagnosed with adult onset diabetes (type 2 DM or T2DM). Most diabetics I see are obese, but these men were skinny like me. My body mass index is about 22. 

These encounters with newly diagnosed lean-adult diabetics led me to examine my diet which was heavy with “healthy” whole grains as shown on the USDA Food Pyramid. My breakfasts were usually “heart-healthy” oat meal or Cheerios with milk, two slices of whole wheat bread and Smart Balance spread or a plain bagel with low fat cream cheese, and black coffee. I was doing the right thing eating things that were healthy for my heart. My lunches and dinners weren’t much different -- healthy! I thought.

Then I realized the tremendous carbohydrate load I was ingesting each day might put me at risk for decreased health, perhaps toward being a lean adult-onset diabetic like the four patients mentioned earlier.

My interest in ketogenic eating evolved from the application toward reversing diabetes to it’s powerful anti-inflammatory power, as inflammation seems to be the source of many of the diseases of civilization (hypertension, heart disease, diabetes and Alzheimer’s disease which is now considered type 3 diabetes).

I started a strict ketogenic diet two days before Thanksgiving 2017 and have been 99% faithful since, straying from the diet rarely and  mildly only when away from home and with little food choices. My carbohydrate intake is <25 gms/day, sometimes much lower and my fat intake is high as tracked with a free app Lifesum.  A typical breakfast is ~ 1000+ calories, 95% fat, 5% protein (2 eggs and cheddar cheese fried in 2-3 tablespoons of olive oil/butter/bacon fat combination and 2 thick slices of bacon, black coffee. 

I told my primary care physician about my ketogenic diet during a physical exam in August – he said  nothing pro or con. The blood work results below include lipid panels done prior to keto, during keto, and my experiment with 1800 milligrams of  Cholestoff daily while on keto.

The “Std Diet” is how I ate without regards to anything. The dates "Std diet" (pre-keto),  8/2018, 9/2018, and 11/2018 are blood draws and analysis dates. 
      Std Diet             Keto 8/2018         Keto 9/2018            Keto + Cholestoff 11/2018        “Desired value”
Chol   190                 291                          287                            234                                              <200
HDL    76                   80                             83                              84                                                  >40
LDL     105                 195                          189                            135                                                   --
Trigly   43                  64                             53                              61                                                  <150
Chol/HDL  2.5            3.6                           3.5                             2.8                                                   <5.0

The ketogenic diet (low carbohydrate, moderate protein, high fat):
Increased my cholesterol from 190 to 291, a 53% increase. Bad. :(
Increased my LDL from 105 to 195, an 86% increase. Bad.  :(
Increased my triglycerides from 43 to 64, a 49% increase. Bad. But still <150. Good! :)
Increased my HDL from 76 to 83, an 10% increase. Good.  :)
Decreased my weight by 15 pounds. Not desirable in my case. I was skinny already.
The addition of 1800 mg of Cholestoff daily for 5 weeks until the 11/2018 blood analysis did lower my cholesterol from 287 to 234, an 18% drop. And it lowered my LDL from 189 to 135, a decrease of 29% without any side affects. 
I ordered  the lab work of 9/2018 and 11/2018 myself online via directlabs.com. You can too, without your physicians’ approval – the lab will send the results directly to you.
One analysis I had done that I did not include in this report is the Quest  Cardio IQ analysis of my lipoprotein subfractions, that is, the LDL particle number and sizes. The sizes of these cholesterol particles is perhaps a more important cardiovascular health biomarker versus the LDL. 

My Lipoprotein (a) (Lp, little “a”) is extremely optimal @ 15 nmol/L, and this biomarker is also now believed to be highly important in cardiovascular health assessment. I’m happy with that. 

So, these cholesterol numbers would likely make most physicians and cardiologists start me on statins, but my HDL, triglycerides, Lp(a), and weight are normal. And I'm not sedentary -- I do high intensity interval exercising.  I think there's a reassessment of what is “normal” cholesterol levels for eaters of lots of carbohydrates and what’s considered “normal” for those in ketosis and who are lean.  For now, my doctor’s just watching, and I’m enjoying the fat. 

New Gatorade Zero should be called Gatorade 1 Carb or Gatorade 5 Calories, or something,


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