Keto Korner

June 22, 2017

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LowCarb/Ketogenic Success Focus: What/How Should You Eat When Using Keto//OS

People often ask me what they should eat when they are using Keto//OS products.  We have had such a flood of new customers and people trying Keto//OS products over the last few months that I thought that this post might come in handy for may of you.  AS a matter of fact, even if you do not currently use Exogenous Ketones you may want to read on as I am about to outline a way of eating that is incredibly simple and will bring better health and energy to almost anyone who follows it.

The key to the best diet is Nutrient Density - what this means in a nutshell is that every bite of food gives your body the many nutrients, vitamins, minerals that it needs to keep you healthy, your energy high and your cravings at bay.  Yes, that’s right, your cravings…..when the body becomes deficient in nutrients the only real way it has to communicate this to you is in the form of a craving…the trouble is that more often than not, we have no idea how to read that craving…so, for many people they run for what they know - the comfort foods that they will find the most satisfying.  Sadly, these are often the foods that seem to appease us but that ultimately leave our bodies void of what it was really after, be it magnesium, potassium, vitamin B or any other number of other nutrients.   Back to our easy diet….oh and by the way, this is not a ‘diet” this is a way of feeding your body that is sustainable, that is balanced and should not require you to do much in the way of “counting” much.

If you have been reading this blog for a while this will not be news to you, however, in my experience this information always bears repeating.  Here we go:

Vegetables

  • Should comprise at least half your plate.
  • If you are very active you may want to some starchier vegetables on your plate as well like sweet potatoes, parsnips, cooked carrots, cooked beets and even some white potatoes.

Fruit

  • If weight loss is a goal or, if you suffer from some sort off insulin resistance then limit yourself to 1-2 servings a day and make one of these berries.
  • People who are very active may be able to tolerate more but be sure to eat your vegetables FIRST. Fruit is good for you but it is also a real source of sugar….sugar is sugar. less is more.
  • Lemons, limes at will.

Protein

  • About the size of the palm of your hand and the thickness of a deck of cards. Roughly 3-4 ounces for smaller people and up to 5 ounces for bigger people (like 6 feet tall bigger).
  • Pay attention to protein quality if you can (grass fed beef, pastured chicken and their eggs, wild caught fish etc…) if this is not available to you, do the best you can and stick to leaner cuts.

Healthy Fats

  • The balance of your plate - you don’t need much volume here as fats are so energy dense but you do need them as they are vital for your health and to help you to stay full.
  • Quality again is crucial - Extra Virgin Olive Oil, Olives, Coconut Oil, Avocado Oil, Avocados, Ghee, Grass Fed Butter, whole eggs and, if you are eating top notch animal proteins, the fats from those.
  • Confused about saturated fat and whether it is healthy for you in light of the recent media kerfuffle on the subject?? Check out my post from today on Facebook on my KetoNat page - you get my point of view and a link to one of the best articles I have seen on this subject to date (although I am quite sure it is but the first of many. 

Nuts & Seeds

  • Only raw, never pre roasted and salted.
  • Limit to 1-2 oz of nuts a day to avoid overdoing inflammatory omega 6 fatty acids.
  • Seeds too - have some pumpkin, sesame and sunflower seeds but in moderation.

Hydrate

  • Drink at least 8-9 glasses of non chlorinated (filtered or Spring) water or herbal tea made with such water every single day. I cannot stress the value of staying hydrated enough - without it, your body simply cannot function.

 

That’s pretty much it.  Avoid all processed foods (even if they claim to be healthy)….just do this for 30 days.  Eat when you are hungry.  Stop before you are overfull.  Eat slowly and mindfully, enjoy your food.  If you must have something before bed, avoid carbs to avoid blood sugar swings that will destroy your sleep, instead have something with some good fat in it, like a tablespoon of almond butter.  Keep it simple.  IF you don’t get the results you are after, or at least progress towards them at the end of 30 days then you may need to tweak some things….you may need to hire a health pro to help you out.  However this is a really really good place to start.

And, if you are using Exogenous Ketones - you get to play a bit harder.  Have a Keto//OS Shake mid morning or early afternoon or pre workout for a boost of energy, for focus, to boost fat burning, to improve recovery from workouts, to curb cravings for sugar and carbs and to calm your appetite which can happen as you gradually stop eating for the sake of it.  Many people do great with one shake, people who want to see results sooner and faster will often have two shakes a day.   My favourite formula is the KetoMax formula but many people have had great results with the Orange Dream and the Chocolate Swirl.  Best place to start is to order a 5 Day Experience, see which you enjoy the most and start there.  No matter how good a product is, many people will not use it unless they truly enjoy the taste.  The good news, is that Keto//OS are really the best tasting Exogenous Ketones on the market and, in the case of the KetoMax Formulas, the most bioavailable, so for me there really is no other option.

One last thing.  Is this easy?  For some yes, but for many people no.  Is it worth it?  You bet.  You cannot put a price on health and there is no better way to improve your health than to start by cleaning up your diet.  Take a deep breath.  Do this FOR yourself, not TO yourself.  Make this your gift to you.   You won’t regret it.  I guarantee it.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health & Lifestyle tips and to be the first to hear about Pruvit sales and promotions.  You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

June 15, 2017

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LowCarb/Ketogenic Success Focus: Snacks - Should You or Shouldn’t You?

Recipe: Mustard Greens

One of the first things that people ask me when we meet and discuss their nutrition plan is:  but what about snacks?  Where are my snacks???  Wide eyed and breathless, they are borderline panicky….it seems that as a society we are obsessed with snacking and snack foods.  A fellow Nutritionist recently received a concerned phone call from a teacher complaining that her daughter never had any food for “snack time” - was there a problem she should be aware of?  It turns out that this child eats an incredibly nutrient dense diet and simply does not need a snack…for some reason this mystified and concerned her teacher enough to call her Mother who had to spend some time convincing the teacher that her child was just fine thanks.

 

There is this myth that we somehow need to be eating small meals all day long….as if we were giant ruminants roaming the earth with the sole purpose of eating our way through life.  At some point someone perpetuated this theory that eating constantly will somehow boost your metabolism…in a word, this is ridiculous.   You should ideally be able to go 4-5 hours between meals.  You might get a bit hungry, but developing the ability to be hungry without the accompanying irrational fear that if you do not eat right this second you will die (therefore that Mars Bar is a perfectly acceptable option) is a bit of a worthwhile skill to develop.  That being said, there are few things to consider depending on what type of hunger you are experiencing:

  1. You’re hungry but if you have a glass of water or a cup of herbal tea you can definitely survive till mealtime. You are able to focus and get whatever you need to get done.  This is a good sign….have some water, be strong and think back to your last meal.  Did you eat enough?  Is it possible that you skimped on healthy fats and protein and just leaned into the carbs a bit too much?  If so, strategize for your next meal - rebalance your macros (have a bit more protein and/or fat, cut back on the starchy carbs and see how you do.  It also bears mentioning that feeling hungry before your next meal should not be a deal breaker especially if your system is resilient enough to power through till you are ready to eat…it’s ok to be hungry sometimes.
  2. You are “Hangry"…anybody stands between you and the next edible thing you lay eyes on had better get out of the way. You can barely think you’re so hungry. Hmmmm might I delicately suggest that you might have a bit of a problem metabolizing sugar coupled with a certain over dependance on carbs as a fuel source?  Not that I am diagnosing here but quite often when we see this we find that people are full on sugar machines, they are possibly insulin resistant and they have little if any capacity to tap into their fat stores to use for fuel.  You are likely much too dependant on carbs in your diet and/or your cells may have become insulin resistant over time…..you may really benefit from switching to a low carb higher fat or Ketogenic Plan at least for a time to recalibrate your system.   Keto//OS shakes can be an invaluable tool for you in making these transitions.
  3. It’s all in your head - you stop and think…”I want something to eat”. Take a moment and think about that. Are you hungry or are you looking for something to eat?  Two very different things….you may be stressed or bored or simply acting out of habit drilled into you since childhood - it’s 10:30 am (or 3 pm), ergo you must be hungry.  Take a deep breath.  Have a glass of water.  Often times you realize you were being driven by something other than hunger.  Shake it off and soldier on.  You can do this.  Eating only when you need to eat is a valuable skill  that can avoid so many off the metabolic diseases that seem to be taking over the world.
  4. It’s midnight…of course you’re hungry! Staying up late and getting your second wind costs a ton of energy…your brain is screaming for calories to stay awake.   If you think that going to bed with nothing will produce a bad night of tossing and turning, have a tablespoon of almond butter (eat it slowly) and a bit of water (not too much or you’ll be in the bathroom right around when you are about to slide into deep delicious sleep) and go to bed.  Alternately, have some warm almond milk with some Ketokreme (again not too much fluid) and then crawl into bed and drift into dreamland.  And commit to get to bed earlier tomorrow night.

Alright - so this is the plan: 

  • Eat healthy well balanced meals until you feel satisfied,
  • Avoid too many carbs - I’d avoid anything starchy during the day (unless you just did a killer workout) to avoid the dozy relaxed state that often results from carb heavy meals. Save your carbs for dinner.
  • Eat because you need to not because you feel like it.
  • Drink water before you cave…just in case you’re mistaking thirst for hunger.
  • If you get hangry, start to transition your diet and use Keto//OS shakes to help you through the slumps when you’re pretty sure you can’t stand it for one more second.
  • If you MUST eat something - make sure you have the right stuff on hand like avocado, a hard boiled egg, some jerky, about 1 -2 ounces of raw unsalted nuts, a couple of pieces of 80% or darker dark chocolate (unless you know that this will trigger a chain reaction that will end badly) or of course - our trusty Keto//OS Shakes…there’s really nothing like them to keep you on track and humming till you decide it’s time for your next meal.

Keto//OS Fast Facts:  How do ketones help with cravings and appetite?

When it comes to appetite suppression, researchers do not fully understand the mechanisms involved but it has been shown in studies on humans (as opposed to rats) that one pathway involved is the suppression of Ghrelin in the presence of Betahydroxybutyrate (your friendly ketone bodies). Ghrelin is the hormone that drives hunger - think of your stomach growling.  If you feel less hungry, you are less likely to have cravings or you are at least more likely to be able to control these (or talk yourself out of them)….It is for this reason that so many people get such powerful results with Keto//OS over time…. as you gain control over your cravings (without exhausting your willpower), improve your diet and spend less time feeling hungry you are less likely to over eat.  Because this all comes with better energy, you are more likely to get moving… and the rest, as they say, just comes naturally.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health & Lifestyle tips and to be the first to hear about Pruvit sales and promotions.  You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

Recipe

It’s Mustard Greens season!!

Farmers Market Season has launched and with it beautiful vegetables freshly picked  for you to enjoy.  In my house we have been eating mustard greens several times a week for the past couple of weeks as I simply cannot resist them when they are so fresh.  It’s also interesting to note how different mustard greens from the farmer look from the ones you buy at the Supermarket.  Even organic Mustard Greens from the Supermarket look like a bunch of identical green leaves.  Check out the “bouquet” my favourite

Rather than give you a recipe this week I thought I would share my “universal vegetable cooking recipe”….my default when I am short on ideas and time.  The beauty of fresh vegetables like this is that you hardly need to do anything for them to taste great.

Mustard Greens

  • Just wash and chop the leaves.
  • Warm some ghee, butter or coconut oil in a pan over medium heat with a bit of garlic (do not let it burn).
  • Add the greens and stir till wilted - if they are still a bit wet this will cause a “steam sauté" effect one of the most healthful ways to enjoy your vegetables.
  • Season with sea salt and a squeeze of fresh lemon juice.
Enjoy!
June 07, 2017

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LowCarb/Ketogenic Success Focus: Caution - TMI Alert - This Issue is Very Personal

Recipe: Roasted Wild Salmon

Today’s topic is a bit personal and it may make a few of you squirm a bit but it is an issue that affects more people than you can imagine.  This issue is central to your health and even to your ability to hit your body composition goals.  Today we tackle bowel movements, or poop….or regularity…however you want to say it, today we leave the domain of what you put into your body and move our focus to what leaves your body.  If you must leave this post, I totally understand, but, if you are one of the estimated 27% of Canadians (our very own McMaster University published this stat in a 2012 study) who suffers from constipation you may want to stick around.

First things first - you probably know whether or not constipation is an issue for you but if you’re not quite clear, here is how we know that things are not moving as they should: 

  • You do not have 1-2 easy bowel movements per day… you read that right, not per week per day
  • You consider having a bowel movement a significant workout
  • You get your reading done…and a lot of it, whenever you go

You can also engage in a visual exercise to establish whether or not you may be constipated.  The University of Bristol created a chart (click here to check it out) to give people a visual representation of what they may see in different circumstances.  It’s a bit controversial but taken into account with other factors it can provide some data.  Come on, nobody is watching - take a look.

Why is this even an issue you may ask? Among others, chronic constipation can negatively impact your hormone balance, your body’s ability to flush out toxins, your ability to lose weight and it can also just make you feel lousy - gassy, bloated, headaches, fatigue, bad skin….all of these are just a few of the side effects of poor elimination (I’m getting creative here…).

Why might this be happening?  It just so happens there are a laundry list of reasons but some of the most common include:

  • dehydration
  • lack of fibre in your diet
  • lack of fat in the diet
  • certain prescription medications
  • Low thyroid function
  • micro biome imbalance (which is a vicious circle as constipation itself disrupts the balance of good to bad bugs)

What can you do about it and why am I writing about this? 

  • First, because I care and to be frank, if you aren’t pooping it doesn’t matter what else you do, you will not feel better or lose the extra weight you are schlepping around.
  • Second because if you are following a Ketogenic diet you may have fallen into one of the traps that may cause constipation - not enough fibre. And no, this does not mean you get to eat Bran Buds - you need to focus on vegetables….6 cups a day minimum….go to it!
  • Hydrate, hydrate hydrate….
  • Take Magnesium - most people are deficient in this very important mineral and have no idea. Try taking some Magnesium Glycinate before bed.
  • Take a good probiotic and/or eat fermented foods like raw and unpasteurized sauerkraut, kimchi or other fermented vegetables.
  • If you haven’t tried doing so yet, cut the dairy for 2-3 weeks to see if that helps. Dairy can be constipating especially if you are sensitive to it and don’t know it.
  • Buy a Squatty Potty (click here)…or use one of those cute step stools from Ikea not quite high enough but a start…I kid you not, we were built to squat in order to enable elimination…toilets are too high for this so as a result it’s harder to go…trust me on this one, you won’t be sorry! And no that is not an affiliate link.
  • If you are a Keto//OS customer give the 2.1 (Orange Dream) formula a try - I have a few clients who swear by it! The very MCT that can cause disaster pants in some people can actually be exactly what other people need!!  If you love your Max then get some Bulletproof Brain Octane and add a tablespoon to your shakes.

If none of these strategies work, do not give up.  Talk to your doctor, consult a Naturopath or a Nutritionist, you will be amazed at how much better you feel and how much easier weight loss becomes when your body is able to rid itself of waste.

If you are still with me, I thank you….optimizing your health is not always fun and games nor is it always easy but it is ultimately the BEST investment you can make in your present and future happiness.

Keto//OS Fast Facts:  How can ketones help your brain?

Ketones for brain health.  We are often so focused on fat loss and how we look that we forget that there are a few other things we might want to take care of while we are at it.    There’s no doubt that maintaining a healthy body composition will help in every aspect of your health and that Ketones, used strategically can help you get there but did you know that one of the main reasons why I use Keto//OS every day is also for my brain health??  Check out this short video by our very own Dr Andra Campitelli explaining how ketones can provide cognitive benefits in addition to everything else.    Check out this short video where she explains how Ketones may benefit your brain health.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions.   You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

Recipe

Baked Wild Salmon Fillets (serves 6)

It’s Wild Salmon season to time to get your fill while it’s fresh!  Yes it isn’t cheap but a little goes a long way….just 4 oz delivers 26.6 grams of protein - plenty for most people.  If you are a bigger person or training hard you could bump that to 6 oz but for most of us that’s just overkill (literally). 

Ingredients

6 salmon fillets cut into 4-6 oz portions

1 tsp coconut oil

juice from 1/2 lemon

2 tsp grainy mustard (I love Kozlik’s Brand)

1-2 tsp coconut seasoning sauce (instead of soy)

Combine the lemon juice, mustard and seasoning sauce in a small bowl.

Rub a baking dish with the coconut oil and place the fillets skin side down.

Pour sauce over the fish and season with sea salt.

Bake in a preheated oven at 320 till done but still moist (although I like my salmon rare).

Serve with vegetables and enjoy.  Makes great leftovers for lunch so cook extra!
May 31, 2017

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LowCarb/Ketogenic Success Focus: Ketogenic Diet Stopped Working? What To Do

Recipe: Roasted Spaghetti Squash

I hear this from people a lot, they start with a ketogenic diet, things are great and then all of a sudden, they are not. The progress stops and they hit the “plateau” horrors. How is this possi- ble?  And what should you do about it?  Let’s consider a few of the factors that could be at play:

  1. You are not eating enough. For many people, one of the many benefits of being in ketosis (or using exogenous ketones like Keto//OS) is that they experience a significant reduction in their appetite. This is great except when it results in people under eating significantly for ex- tended periods of time. If you are trying to lose fat aim for a caloric deficit of about 500 calo- ries a This should result in about 1 lb a week weight loss - this is plenty. Slow and steady wins the race. I also like to encourage people to eat MORE one day a week….no not french fries and cinnamon buns, just more of the good stuff….keep your body guessing.
  2. You are eating too much there are people who get so excited about high fat foods that they go a bit overboard. Very often these people may also have a genetic makeup that prevents them from feeling full even when they have eaten enough. If you are one of these people you probably know it so it is even more important for you to keep track of your intake. Use Ex- ogenous Ketones like Keto//OS to help dampen your hunger, stay hydrated and eat a LOT of fibrous vegetables to help yourself feel
  3. You are not doing what you think you're doing. Keeping your carbs super low and your protein moderate (to low) is easy once you get used to it but in the initial stages it’s harder than it sounds. The only way around this is to log your food. You can’t change it if you can’t see it, trust me, I’ve been there done that with a LOT of people. Cronometer is calibrated for Ketogenic Diets so it’s the one I recommend the most
  4. You aren't sleeping Yup, you read right, lack of sleep can absolutely block weight loss. To start with, lack of sleep will drive hunger and cravings and an increase in your stress hormone Cortisol. What does that do? It causes the release of sugar in your blood stream… buh bye ketosis. And.  Hello cravings to keep the lights on.  Plus you don’t get to recover from the day, inflammation goes up….sleep hacking is a real and very worthwhile endeavour.
  5. You are relying on “low carb” packaged and processed foods at the expense of real food… like vegetables, healthy proteins and healthy fats. Sure, the waffles and syrup say that they are low carb and suitable for a ketogenic plan but let’s face it, if everything in your food diary gets scanned in via barcode you are not eating real food so there’s a real chance that you are inadvertently over consuming chemicals and under consuming nutrient dense nourishing foods. There’s a cost to that. Make those foods the exception, the bulk of your diet should be roasted, steamed, chopped, grilled…you know, cooked and prepped. Yes, it takes time, but less than you think plus, it can be
  6. You aren’t moving. Look, I get it.  Exercise is not everyone’s cup of tea but you have GOT to move. If you are sedentary or carrying around too much extra weight to hit a gym, take a brisk walk in the morning before breakfast - have a charged Keto//OS for energy and to kick into fat burning mode. During your work day - Get out of your chair once every Walk up and down the stairs at home or at work a few times at lunch- or go for another short walk. Take a walk after dinner.  They can all be 15-20 minutes long but it all adds up and it will all

help. Or. If you’re that person that spends hours on the treadmill or stair climber….mix it up. Change equipment. Work out harder for less time. Do 1 minute sprints followed by 1-2 min- utes of active (walking) recovery. Lift heavy things once a week. Your body won’t build mus- cle if it doesn’t think that it needs it so you have GOT to challenge yourself. You will also feel better…really.

  1. You are using artificial sweeteners - other than Stevia, Monk Fruit and a bit of Erythritol I generally advise people to stay away from artificial sweeteners as they can drive cravings in some people and some of them can even cause an increase in insulin or cause weight gain through other less understood pathways. Here are a few of the products I would recommend you stay away from: Acefulsame Potassium (Ace K, Sunette) , Sucralose (Splenda), Saccha- rine (Sugar Twin, Sweet & Low), Cyclamate (Sugar Twin, Succaryl).
  2. Coffee Creamers - just don’t, they are a source of chemicals and hidden sugars . Need something sweet and creamy in your coffee? Get KetoKreme from Pruvit - it will help your body to produce ketones and add healthy fats with cinnamon to your cup….and it tastes amazing. Or, use real cream if you tolerate dairy or full fat coconut milk….all better

As you can imagine, I could go on but these are some of the most common causes of stalling. There is always the chance of course that you have an underlying medical condition or other health imbalance that could be getting in the way. So if it feels like you’ve tried everything then it might be time to visit your doctor or other health pro for deeper investigation.

Keto//OS Fast Facts:  What Should I Expect From My 5 Day Experience?

5 Day Experiences are a great way to trial Keto//OS products but possibly not for the reasons that you think. The best way to look at a 5 day Experience is that it’s an opportunity to taste the products you are interested in - after all, no matter how good a product is for you, you are un- likely to use it consistently if you don’t tolerate the taste. The good news is that the Keto//OS family offers a range of tastes and flavours to suit almost any palate. As long as you mix them with 12-16 oz of water (or, in the case of the Chocolate Swirl or the Swiss Cacao, 12 oz water plus 4 oz unsweetened almond milk or a bit of Coconut Cream or Cream) each one delivers a distinct experience - Orange Creamsicle, Tootsie Roll, Maui (Berry) Punch and Swiss Choco- late.

As far as the health benefits you can expect (and how fast you can expect them) it depends a lot on your personal biochemistry. Many people will experience an almost immediate lift in men- tal clarity and energy along with a reduction in appetite and cravings but for others this can take a bit of time. As far as benefits in inflammation and body composition go you really do need to give it at least a month along with improving your diet and managing your sleep, hydration and getting some reasonable exercise. I have had clients see results in as little as two weeks but for many people it may take a bit of time for the body to understand this ketone thing, and get the most out of it

Thank you as always for reading, for your comments and emails. Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions. You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set
  • When you receive your order to get you started on your Keto journey watch the videos at:drinkyoursample.com/ca The first explains how to use Keto//OS and the second ex- plains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones! Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

 

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

ROASTED SPAGHETTI SQUASH

I love this vegetable - 1 cup delivers just 42 calories, 1 gram of protein, 7.8 grams of carb and 2.2 grams of fibre. You can toss it with olive oil, sea salt and garlic or pesto or top it with meat sauce….it’s light and delicious and won’t throw you off track. Plus it’s super easy to prepare!

Directions

Carefully cut the squash in half lengthwise and scoop out the seeds.

Place face down on parchment paper on a cookie sheet and sprinkle about 1/4 cup water around it.

Roast at 350 for about 25-35 minutes till the skin gives a bit and you can pull the strands out of the centre with a fork.

Serve with any sauce you enjoy
May 24, 2017

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Keto//OS SALE: Till midnight tonight (Wednesday May 24th) BUY 2 Boxes of Charged Swiss Cacao KetoMax and Get One FREE!!!!

Welcome back to Keto Korner
 
Happy Wednesday everyone! Let's start with the news of the day....if you missed it on my Facebook page KetoNat yesterday, you still have till midnight tonight (Wednesday) to get in on this incredible deal on Charged Swiss Cacao Max....buy two boxes and get a third one for free! As always, to get the best price make sure that you have your Smartship activated when you place your order.
Our topic today is about Caffeine - does it really help with fat loss? If so, how might that happen and finally, should you try to use caffeine if one of your goals is improving your body composition?
 
First - is it true that caffeine can help with fat loss? It seems that yes, in several studies done on both mice and men (sorry, I couldn't resist lol, that should be rodents and humans), caffeine has been shown to help with fat loss. Before you go running for the caffeine pills and pot of coffee however, there are a few caveats here so read on.   This information is based on a review article published in January of this year, it was very long so here are bullet points of the findings:
  • Overall, caffeine does appear to positively impact fat loss in men and women.
  • The effects vary between the genders so this is an area that is deserving of more study. Who wins? Any guesses? Yup, men, men seem to see greater effects...but ladies, before you cry foul, that's likely due to our evolutionary role of making babies, our bodies are programmed to preserve energy at all costs....small consolation but there's always a reason :-).
  • The effects of caffeine also seem to be greater in lean individuals vs obese individuals - this may have to do with a slower metabolism of the caffeine and differences in the delivery speed to adipose (fat) tissue. Regardless, both groups benefit but possibly to varying degrees.
  • When combined with other elements like red pepper (capsaicin), green tea catechins (EGCG) and soluble fibre, caffeine seems to augment the effectiveness of all of these...so perhaps a shake combining coffee, cayenne, some soluble fibre (like Konjac for example!) would be something to try...throw in some ketones and you may just have a winner!!
  • In one study, the combination of Exercise PLUS caffeine resulted in greater energy expenditure and fat oxidation thereby netting an overall greater energy deficit vs controls who exercised without caffeine.
Next Question: How does caffeine affect fat loss? Here are a couple of the mechanisms believed to be at play:
  • Caffeine seems to increase overall energy expenditure
  • Caffeine also decreases energy intake by reducing appetite (this seems to be more pronounced in men)
  • In some people caffeine seems to increase resting metabolic rate
  • Caffeine also seems to improve fat oxidation (although more so in lean people)
  • Hormone balance: One 4 week study of 84 participants who consumed 3 cups of coffee a day measured an increase in gut serotonin levels (which would decrease appetite) and a concurrent decrease in ghrelin levels (ghrelin stimulates appetite)..this study included both men and women...and all subjects lost body fat at the end of the 4 weeks.
So. What does this all mean? Assuming that you tolerate caffeine in the first place (there are many people who do not so if you are one of those you will need to look elsewhere for your solution) it may be worth your time to play around with using it for more than just waking up in the morning. I personally use caffeine strategically pre workout.....I drink my charged KetoMax on the way to the gym so that I get the combined benefits of ketones and caffeine for my workout. I am genetically challenged when it comes to caffeine (if I over consume it I get the shakes and set myself up for future blood pressure issues) so I cannot indulge in 3 cups of coffee a day so I make sure that I drink it when it counts.  
 
All that being said, I don't think anyone should drink caffeine later in the day to avoid messing up your sleep...because, as we all know by now, lack of sleep alone can block fat loss and even cause weight gain! Try drinking your coffee and then going for a walk or a workout, or, even better, have a charged Keto//OS shake and see how you feel. You can always enjoy a decaf coffee after your workout or later in the day.
 
Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions.   You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot.
 
Useful links:
  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: canfuel.shopketo.com/ca
  • To order a "5 day Experience" (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: canfuel.drinkyoursample.com/ca The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit's new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!
Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones! Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box "My Smartship" on the home page.
 
Cheers!!


Follow me

Instagram: @nathalieniddam
Facebook: KetoNat
Website:    NathalieNiddam.com
SWISS CACAO KETOMAX SHAKE

In honour of today's promo I am sharing my favourite way to enjoy my Swiss Cacao Max.
While you can certainly just have it with 16 oz of plain ice water here is how I like to "amp" mine up pre-workout:
 
1 Packet Swiss Cacao KetoMax Charged
2 Tablespoons Native Forest Full Fat Coconut Milk
1 Tablespoon Bulletproof Brain Octane
14 oz Cold or room temperature water (depends on the day)
 
Place all ingredients in a shaker bottle, shake hard and enjoy.
 
If I'm having this in the afternoon as a pick me up or, to add a bit more fat to my day, I simply use the non charged version of the Swiss Cacao...just as delicious!
May 17, 2017

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Keto//OS Facts: How many times a day should you use Keto//OS?

LowCarb/Ketogenic Diet Focus:  Inflammation - Can Ketones Help?

Keto//OS Facts: How many times a day should you use Keto//OS?  Get Free Ketones Through Pruvit’s New Customer Referral Program.

Recipe: Roasted Butternut Squash

Today’s topic is inflammation and ketones.  You may be scratching your head wondering how these two things are related and why you should care.  Allow me to explain: based on much emerging and recent research it would seem that our ketone friends can be extremely helpful in reducing and managing inflammation in our bodies.  This is a hugely important and often overlooked benefit of having ketones in our systems which is quite unfortunate as systemic inflammation has now been linked to pretty much any major disease you can think of, from heart disease, to type 2 diabetes, neurodegenerative diseases to obesity….they all share inflammation as a common issue.

How is it that ketones help?  We often talk about ketones as a fuel source but what is often passed over is their effect on the expression of certain genes in our bodies - this is called their epigenetic effect.  It seems that ketones (Betahydroxybutyrate in particular) specifically suppress the NLRP3 inflamazone pathway - in plain English….the presence off ketones seems to block the production of inflammatory cytokines (molecules that drive inflammation) through a very specific pathway.  This inflamazone has been linked to a number of chronic age related and  autoimmune diseases.   Imagine that, you could be producing something in your body that can prevent certain diseases!

Managing and reducing inflammation is one of the many potential benefits of following a Ketogenic diet but remember that all Keto diets are not equal.  To optimize health benefits you want to make sure that your Ketogenic diet is not only high in healthy fats and low to moderate in healthy proteins but it must also provide your body with sufficient fibre from lots of leafy green vegetables and other coloured vegetables that also provide protective nutrients and polyphenols.  Indeed, a Keto Diet that depends heavily on pork rinds and cream cheese stuffed, bacon wrapped jalapeño peppers may get you into ketosis but it will not serve you well in the long run.

Also, keep in mind that to properly manage inflammation it is important to identify and treat the root cause - whether it is an untreated infection, eating unhealthy processed foods, eating foods you are sensitive to, excess stress, smoking, pollution, excess alcohol are a few of the many drivers of systemic inflammation and any or all of them could be at play.  Some of these we have less control over than others so it is important to manage the ones we can control to allow our bodies to have the resources to deal with the ones we cannot.  There are also anti inflammatory foods like cold water fatty fish for omega 3’s, curcumin, cinnamon, berries, tart cherries, dark green leafy vegetables that can help. - make sure that you include these in your daily diet.

The need to consume lots of vegetables while keeping ketones on board is also why I like to incorporate high quality MCT oil like Brain Octane as well as a Keto//OS shake every day.  The MCT gets converted to ketones and can dampen the effect of starchier foods on my insulin and blood sugar whereas Keto//OS does that too while also keeping my circulating ketones within the nutritional ketosis range and allowing me to consume a few extra grams of healthy carbs.   I also like to drink an extra Keto//OS shake on days when I consume a LOT of extra carbs (up to 100 grams) - WHAT!?  Yes, that’s right, I call them my CarbLove days…I get to have those because I follow a Cyclical Ketogenic Diet…the details of which I will share with you next week.

Keto//OS Fast Facts:  How many servings of Keto//OS Should I take a day?

I get this question a lot.  And the short answer is that it depends on why you are taking Keto//Os, your goals and how fast you want to get there.  Taking 1 to 2 servings of Keto//OS a day is pretty common with some people going as high as three.  I typically don’t recommend more than two a day unless you are fasting and need the fuel until you can get yourself into deep ketosis.  On my 24 hour fasts I will drink 2 servings of KetoMax so that I can get my work done and avoid being mean to people who cross my path.

People who have aggressive fitness and/or weightloss goals will also often use two a day - one mid morning or afternoon and another pre workout.

For many people one a day is just fine - they start their day with KetoKreme in their coffee or tea and then have their Keto//OS shake either mid morning, mid afternoon or pre workout and they feel awesome.  The trick is to experiment and see what works and feels best for you.

Expense can also be a consideration - which is why I was so excited to see Pruvit introduce their customer referral program last month - if you are a Smartship customer and get two friends to also sign up with a Smartship order you get your order for free!!!  Maintain at least two Smartship customers every month and keep that free product coming!!

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions.   You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:        KetoNat

Website:          NathalieNiddam.com

SAVOURY ROASTED BUTTERNUT SQUASH

Lower carb than sweet potato but rich in vitamin C, vitamin A, Fibre and satisfying in that “root Vegetable” way

Preheat oven to 320

Peel and chop a butternut squash into cubes 

Preheat a large cast iron skillet (you don’t want your pieces of squash to be crowded otherwise they will get mushy and they won’t caramelize/crisp up).

Melt 1 - 2 tablespoons of coconut oil or ghee or both in skillet on stove top

Add Squash pieces and toss with coarse sea salt and thyme

Cook on high on the stove for a couple of minutes till they start to brown slightly

Put in the oven and toss occasionally to avoid burning one side Cook for 25-30 minutes

May 10, 2017

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LowCarb/Ketogenic Diet Focus: Protein. You may not need as much as you think.

Keto//OS Facts:  Scale won’t budge?  Stay Calm and Read ON

Recipe: Turnip Home Fries - Super Low Carb & Delicious!

Good day!  Hot on the heels of last week’s talk on Carbohydrates, this week we deal with Protein….one of the big three macros that our bodies simply cannot do without.  Like carbs and fats, this category of food is often misunderstood and for good reason - from low protein diets to high protein diets, every one of them claiming to be the answer to your problems they all, every one of them, contradict each other. 

But before I get into that - a tip that it’s Mother’s day this weekend…know what that means?  Well first, don’t forget.  Second, I’m going to guess that there is a strong chance that we will see a Keto//OS promo this weekend so check my Facebook page KetoNat (Friday, Saturday and Sunday) - I will post it if and when it should be announced.  No promises - but I have a feeling.

How much protein you eat has everything to do with your goals, your age, your stage, your activity levels, your diet (!?) and yes, even your genetics (we believe).  To avoid an uber long post I am going to stick to the assumption that you are omnivores.  The discussion around animal vs vegetable protein is a whole other topic that I will deal with on another day.  I am also going to hone in the value of eating less protein than you may think you need - seriously. 

Here are a few reasons why you should consider this idea:

  • one of the many reasons you may be having trouble staying or getting into Ketosis could be that you are eating too much protein….did you know that in the absence of carbs your body can quite easily convert excess protein into….sugar!
  • In her book Primal Body Primal Mind, Nora Gedgaugas (one of my first heroes in the nutrition world) makes a compelling case for limiting protein that I have heard repeated time and time again. If what you are after is longevity and anti aging then keeping your protein to 8 grams per kg of IDEAL weight is where you want to be aiming for.
  • Unless, of course, you are a high performance athlete - then you may need in the range of 1.2 to 1.7 g/kg a day which is still incredibly modest by most standards.
  • When you are in ketosis or have ketones in your system in appreciable amounts your body becomes much more efficient at recycling amino acids and preserving lean muscle so you don’t need as much protein as you would on a conventional diet - yet another compelling argument for giving this dietary approach a try.
  • Think of all the money you will save! Plus by eating less protein overall you will be able to afford better quality protein - another win.

Before I leave you I’d like to hone in on a couple of these points.  First, the idea of ideal bodyweight as a way to calculate your protein needs.  If you are carrying an extra 50 pounds or more, it goes without saying that you don’t want to be feeding yourself based on your current  weight but rather, your target weight.  The trouble is that if you have a lot of weight to lose it may be too extreme for you to cut your protein too far back all in one shot.  So, take it in stages. 

I’m going to go back to the Cronometer App and strongly suggest that you give it a good look.  I promise you that you will be shocked at how little animal protein you will end up eating in a day compared to what you are eating now…I know I was.  My target?  41 grams of protein a day.  That’s equivalent to 55 g of tuna (14 g of protein) and a 4 oz serving of Cod (25.9 g) - add that to the little bits of protein in my vegetables and other foods and I have surpassed my 41 gram target.  Am I making myself sick about this?  Nope.  But it is making me much more aware of what I eat and I am also making an effort to consume more healthy fats which I am often low on at the end of the day.  Because I love vegetables I have no issues there and by focusing on fibrous vegetables I am well within my carbohydrate targets. 

This approach may or may not be the right one for you - please bear in mid that not only am I not a doctor but, within all this we have to take into account bio individuality, genetics, your activity levels, any illnesses you may have and in the end, the actual results that are produced when you change what you are doing.  But it is worth a try and there is a lot of science that says that we over consume protein as a society.…finding a better balance will pay off for you and your health any way you look at it.   This is how I coach my clients - we pick a starting point, they learn what it looks and feels like, we observe their results - we either stay the course or adjust….the beauty of personalized nutrition. 

Keto//OS Fast Facts:  I’m not losing weight - what gives?

As much as exogenous ketones for many people can be the one thing they need to get their bodies burning fat, for others it may take a bit more time and focus.  Why?  Because there are a series of things that you may or may not be doing that are standing in the way between you and your best results.  Here are few things to consider:

  • You are losing inches vs pounds. Really?  Who cares how much you weigh if you are getting leaner and losing inches.  Especially for people who exercise we often see a loss of inches before the needle on the scale budges.  Stay the course.
  • You are not getting enough No sleep = increased cortisol = increased blood sugar = no fat burning.  Get to bed early.  Hack your sleep.  It’s worth it.
  • You aren’t drinking enough water. Dehydration is a huge issue and can absolutely stand in the way of your progress.  Add a pinch of salt to your water to balance electrolytes especially in hot weather.  Or, use a good quality electrolyte powder like Generation UCAN, Vega Sport or BioSteel.
  • You are over eating, under eating or you have not cleaned up your diet. Eating foods you are sensitive to (like dairy, soy, etc…) will drive up inflammation and stand in your way. 
  • Get outside and get moving. Come on.  You will feel better - haven’t exercised in years?  No problem start with a 10 minute walk every day.  Build up gradually.    Now.  Grab a friend, borrow a dog, park a few blocks away from work, take the stairs.

And please do not forget that better composition is only one of many profound benefits of getting ketones into your body - better focus, better energy, better mood, better sleep….Better is the operative word!.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions. 

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

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