Keto Korner

January 18, 2017


Posted in

My passions for Ketones explained - Intermediate fasting

Welcome back!  How have you done with your breakfasts since our last post?  Have you changed anything after reading last week’s instalment?  Do you feel any difference?  Send me an email, message me on Facebook via KetoNat - I’d love to hear from you!

A big part of the world of Nutrition Science these days centres around the idea of Personalization - the idea that there is no one way or method that will work for everyone.  This leads us to the idea of “self quantification” which is a big word describing a method of tracking what you do and how it affects you - your energy, your sleep, your performance, your body composition etc….  We will explore this in detail in a later post but for now, even note taking counts.  Overall, my goal is to introduce you to different concepts so that you can, if you choose, try them on for size and see how they work for you, if they suit your lifestyle and your personal situation and ultimately, if they help you to hit your goals whatever they may be - the best way to do that is to try something new, stick to it for ideally a month all the while keeping notes on how you are feeling, sleeping etc.  At the end of the month, look back at your notes and assess if this was an improvement or not and decide how to proceed accordingly. 

Some of you may be muttering to yourself right now: “yeah sure and those ketones, she just keeps going on and on about those ketones” am I right?  Let me explain.  It took a while for me to jump on this particular train - I tried Keto O/S first based on the time I spent studying Ketogenic & Low Carb High Fat lifestyles - at first blush it seemed too good to be true and yet, the idea that one could get the benefits of ketones without actually having to be on a fully ketogenic diet was very intriguing.  Because you see - as much as Keto and LCHF lifestyles can be transformational for some people they don’t always work.  You may not tolerate high fat, you may be suffering from chronic stress, your genetics may have you set up for a different plan - whatever the reason, being Ketogenic may just not be available to you.  Enter Keto O/S - combined with a clean diet (I am not suggesting that a steady diet of croissants and packaged foods can be offset by drinking a shake, far from it), use the shake to increase your energy, decrease your cravings and reintroduce your body to the magic of ketones, work on your sleep, start exercising (even if for you that means walking 20 minutes a day), hydrate and repeat.  Day after day….be consistent, notice the changes in how you feel and allow those to drive your actions: make better food choices, take the stairs instead of the elevator because you can not because you have to  - continue to do this day after day and over time you will see the results.  The beauty of this product is that it seems to level the playing field for so many people and it is for this reason that I recommend people try it.  Ok.  On to Intermittent Fasting.

What is it?  Intermittent fasting is simply the practice of deliberately refraining from eating food for a 16-18 hour window on designated days.  It’s really not as bad as it sounds - think of it this way - you finish dinner around 7:30 pm and then don’t eat again till lunch time the next day.  You can drink water, herbal teas and even a bit of coffee or, you can do a modified IF (see below).  This way of eating comes naturally to some (those people who hate breakfast for example) and sounds completely insane to others (people who are on the edge of famine upon opening their eyes every morning).  But the benefits, which are still an active area of study, can be amazing for many people.  Consider some of the benefits attributed to Intermittent Fasting (IF):

  1. Fat Loss.  It appears that even 16 hours without food helps your body to increase your metabolic rate slightly.  In addition, assuming that you don’t then go on to overeat at your next two meals you will effortlessly reduce your total calories for the day.  Net net, you burn more and consume less - win win.
  2. IF seems to target belly fat and promote lean muscle preservation - sound familiar? Indeed, this is a much touted effect of having ketones on board or being in a ketogenic state.
  3. IF seems to reduce insulin resistance and hence may decrease the risk of Type 2 Diabetes. The caveat here is that this effect seems to be more true for men than women - read on for a hack that may help women access the benefits.
  4. IF is good for your brain - this is an active area of research from traumatic brain injury recovery to Alzheimers and Parkinsons there is a growing body of evidence that the presence of ketones are beneficial so anything you can do to increase your exposure to ketones be it through diet alone or taking Keto O/S may be helpful in this area.

Now - let’s talk about how to go about trying out this Intermittent fasting business for yourself.  Those of you who will have the easiest time:

  • You are following a high fat low carb diet (with or without Keto O/S)
  • You are following a Ketogenic Diet (with or without Keto O/S)
  • You use Keto O/S - in this case, just start your day with a glass of water and a tablespoon of Apple Cider Vinegar (I love this for Blood Sugar stabilizing effects) and then have a Keto O/S shake. Drink lots of water…eat when you are hungry - typically should happen around lunch.

If you are on a high carbohydrate standard diet I do not recommend that you try this strategy cold turkey, the odds are that you will feel quite awful.  Instead try this modified strategy first:

  • Upon waking - a glass of water with a tablespoon of Apple Cider Vinegar (Bragg’s is a great brand) - notice that you feel less hungry after a few minutes - one of the many benefits of apple cider vinegar.
  • If you need coffee or tea to start your day - add either 1/2 a pouch of KetoKreme or some coconut milk and 1 Tbsp Bulletproof Brain Octane MCT oil and some cinnamon to your coffee.
  • When you feel hungry again, have a Keto O/S shake.
  • Next time you get hungry….have your healthy lunch.
  • Try to gradually ease yourself into a lower carbohydrate diet and gradually increase your healthy fat intake to fill the gap.


  • There is some evidence that women over 40 do better with a bit of protein in the morning so either have an egg with your coffee or, what I like to do is to add some Collagen Protein (Bulletproof Upgraded Collagen is my go to) powder to my coffee.
  • After a couple of weeks you may find that you can skip the coffee altogether and just have the shake - see how you feel.
  • Do NOT do this everyday - at least not to start - start with two days a week, eventually you may make this your workday routine just because it is easier and you feel so good but have a healthy breakfast at least two days a week.
  • Keep notes and listen to your body. If you are feeling lightheaded or weak with hunger….do not get stubborn…you may not be ready for this.  That’s ok.  Have a healthy snack on hand - have you tried the Bulletproof Bars or Collagen Shortbread Bites yet?  They are delicious and good for you!  Low Carb Canada carries the bars and the Protein Bites should be available soon.

So there you have it, a quick overview of Intermittent Fasting and some of the benefits you can experience.  If you are interested in learning more on this topic there is a great book by Dr Jason Fung - The Obesity Code.  It goes into a lot more detail around how fasting (intermittent or otherwise) can be incredibly helpful in managing weight and a number of health conditions.

If you want to try Keto O/S for yourself you can order it online at:

and, if you want a bit more insight into how it works in your body, watch the video at

As always, thank you for reading and than you for your comments and emails! 

Follow me on social media for recipes, meal ideas and more - see links below.

Instagram: @nathalieniddam

Facebook:  KetoNat

January 11, 2017


Posted in

Breakfast Three Ways (#3 May Shock You!) Supercharged Nut Butters

Good Day Keto Friends!  How is your journey going?  As we move through the second week of January most of you are hopefully back into your routines and are steadily moving towards your goal of a healthy and successful 2017.  Today I thought we would discuss what has been a fairly controversial and at times confusing issue in the world of nutrition - Breakfast.

Many people wake up in the morning and cannot wait to get downstairs to eat, they are just famished from their overnight “fast”.  For others, breakfast is a huge hassle, the most rushed meal of the day with all this pressure around it - you are told that if you get it right, there’s nothing you cannot accomplish, get it wrong you may as well just go back to bed.  As a Holistic Nutritionist I have come to understand that breakfast done right can indeed set you up for success - but it’s the done right part that is up for interpretation.  The reality?  Just like everything else there is no one answer…it’s about you, your circumstances and what works for you.  There’s not enough room in this blog to go through all of the intricacies in this topic but here are a few options available to you depending on which of three groups you land in - the fundamental principle for everyone of these however is to aim for stable blood sugar - always.  One more caveat - for children going to school the answer is always to start their day with a decent breakfast that includes some healthy protein and good fat.  Please please avoid the sending them off with nothing but carbs in their tummies it’s just not enough.  See my hack below for turning regular almond butter into a powerful source of healthy fat and protein

For adults we have a bit more flexibility:

Situation 1- FEED Me!

You must eat breakfast or you just won’t make it to 10 am never mind lunch.  In this case you must make your breakfast count.  The most important advice I give clients on breakfast is that unless they are making a breakfast shake it should not be all that different than any other meal of the day….in other words, buck convention and avoid having dessert for breakfast.  Have protein, healthy fat and low GI carbs…in English?  Eggs with a side of fish or meat and some wilted spinach, or leftovers from last night’s dinner, a slice of frittata topped with guacamole and salsa…even, taking a page from other cultures - a bowl of soup.  All of these are nutritious and sustaining - it takes a bit of planning but it is worth it.  Feeling peckish mid morning?  You may need to add a bit more protein or fat to your breakfast or perhaps consider having a Keto O/S shake to get you through to lunch.

Situation 2 - No Time but Hungry

I will spare you the lecture on the importance of taking time to sit and nourish your body - life just doesn't always work out that way.  That said the principles of protein, healthy fat and healthy carb holds here too.  A giant shaker bottle of fruit with or without protein is not going to serve you well.  Here’s a better formula that tastes great and will keep you going all morning:

  • 1-2 scoops protein powder (I love Bulletproof Upgraded Collagen - no taste, top notch quality. You an also use Whey protein instead if you know that you tolerate dairy)
  • Unsweetened almond milk or coconut milk (use canned coconut milk - full fat, dilute with water for volume especially if adding Keto O/S - you want a good 12- 16 oz)
  • 1/2 cup raspberries OR 1 TBSP unsweetened cacao Powder (Bulletproof or Giddy Yoyo are great brands)
  • 1/4 to 1/2 avocado for creaminess and some extra fat and fibre
  • 1 cup packed baby spinach leaves OR a good quality greens powder
  • If you are using Keto O/S add a pouch of the Orange Dream to the Raspberry version or the Chocolate Swirl to the Chocolate Version
  • A tablespoon of Almond Butter
  • If not using Keto O/S you can sweeten with a bit of Stevia or Erythritol

Blend till smooth with or without ice and enjoy!  The chocolate version in particular can also be enjoyed warm on a cold day when a cold shake just doesn’t seem right.

Situation 3 - Not Hungry

You wake up and you are just not hungry.  Gone are the days where you have to force yourself to choke down breakfast - you may simply not need food right now and that’s ok!.  Enjoy the fact that unlike so many other people your blood sugar is stable enough to carry you through the night and into the morning.  You are a perfect candidate for Intermittent Fasting (next week’s post).  In your case, just make sure you hydrate and.… 

  • You can also choose to have some healthy fat with your coffee or tea to keep your brain happy through the morning and keep you focused - either by adding a full to half pouch of KetoKreme (easiest) or by making a Bulletproof Coffee (blend 1-2 TBSP Brain Octane Oil and 1-2 TBSP of either Butter, Ghee or Coconut Butter with coffee and cinnamon).
  • For women over the age of 40 there is an argument that says that we do better with some protein first thing in the morning so you can either have an egg on the side or, easiest solution, add a couple of tablespoons of Upgraded Collagen to your coffee or tea.
  • If you get hungry or find yourself losing focus mid morning - having a Keto O/S shake should do the trick to get you back into balance and keep you chugging easily till lunchtime.

So there you have it - three different breakfast scenarios, all designed to cater to you and to keep your energy and focus high through the morning and help your blood sugar stay stable - in itself is a critical piece to burning fat instead of storing it. 

I have included the use of Keto O/S in all three scenarios as it introduces ketones to your body which themselves deliver a host of health benefits including helping your body access fat stores for fuel while improving mental focus, managing inflammation and stabilizing blood sugar.  But a quick note to those of you who are using Keto O/S for fat burning - know that this product while effective (just check out the stories on the Pruvit Corporate Facebook Page) takes time to work its magic and cannot do it alone - for optimal results you must do your part.  Hone in on your healthy diet, eliminate excess and processed carbs, get moving, hydrate and get good quality sleep.  Do this consistently and you should see results as so many of my clients and so many others have since it hit the scene.  Those who take Keto O/S and carry on with their unhealthy lifestyles will still see and experience benefits but it will take more time and they may be less visible and more experiential (ie more energy, better blood sugar, less inflammation but the bikini bod may take a bit longer to achieve).  In other words, you will still get health benefits but it may take longer to see the results in your body composition.

Check out my recipe below for amping up the nutritional value of nut butters and, as always, if you’d like to introduce Keto O/S into your lifestyle just go to: to place your order.  You can reach out to me at with any questions or for support.  To see how ketones work in your body watch the video at:

For more recipes and tips on following a Low Carb or Ketogenic Lifestyle you can follow me on social media links below.

As always, thank you so much for reading and for all your questions!

Warmest regards,

Facebook: KetoNat

Instagram: @nathalieniddam


Looking for Help Paying Holiday Bills?

If you are using and loving Keto O/S, did you know that you could get your product for free, and earn some money all while helping your loved ones experience better energy and health?  If you are interested in learning more about this opportunity please send me an email: and I can fill you in on the details.

SuperCharged Keto Sesame Butter Balls

We think of nut butters as high protein foods but unfortunately they are not quite as protein rich as we think.  This easy to execute strategy delivers more healthy fats, and a bit more protein without anyone being the wiser.  Use these as fat bombs, throw them into your smoothies or spread on Keto Bread for a delicious snack.


  • 4 Tablespoons Sesame Butter (also called Tahini I used it to deliver calcium but you can substitute any nut butter you enjoy)
  • 2 Tablespoons KetoKreme (for sweetness and healthy fats)
  • 1 Tablespoon Bulletproof Brain Octane Oil (more Keto producing Fats)
  • 2 Tablespoons Bulletproof Upgraded Collagen Powder (or other high quality protein powder just make sure carbs are low!)
  • 2 Tablespoons Unsweetened Shredded Coconut
  • 1/4 teaspoon cinnamon (to stabilize blood sugar)
  • Stevia or Erythritol if you need more sweetness (optional)


  • Combine all ingredients in a small bowl and mix until well blended and smooth
  • Using a melon ball scoop or round spoon scoop into 7 balls
  • refrigerate and enjoy
  • Each ball delivers: 9g Fat, 2g net carbs, 3g protein

Notes:  The shredded coconut adds body to these balls - if you are going to use this is a spread you can omit the coconut if you wish.  I like it for the added fibre, natural sweetness and texture - your choice!

January 04, 2017


Posted in

Happy New Year! Routines & Consistency, and Keto O/S Hot Chocolate!

Happy New Year friends!  Are you ready to take on 2017?  I love January for the new energy and renewed focus it brings - there’s nothing like a fresh start!  No matter what happened over the holidays you have exactly that before you: a fresh start. 

If you are one of the lucky people who were able to stick to your guns in the face of the cookie platters, figgy puddings, boxed chocolates and gargantuan meals you can pat yourself on the back, take a moment to celebrate your success and build on it.   If, on the other hand, you fell prey in spite of your best efforts to the endless barrage of temptations that paraded before you then this fresh start is just what you need - let’s begin with 4 things you can do today to kick off your best year ever:

  1. Look back and think about what you might have done better.  Make a note about how you think you could learn from this holiday season (do this for no more than 10 minutes) and then….
  2. Let it go.  No matter what happened and why, own it and put it behind you.  Know that you are in good company and time to move forward.
  3. Purge everything out of your house that you know you don’t want to eat and that you cannot resist. Trust me, if those delicious Lindt chocolates or shortbread cookies are not there calling your name at 10:00 at night, the next time you’re feeling a bit peckish or bored, you will not eat them.  For most of us, our bodies can handle a week or so of derailment but it’s when a week turns into two, we slide back into our old habits - almost without realizing it the wheels really come off the bus.
  4. Go back to your old routines, you most likely were in a reasonably good groove before the sugar hit the fan, let’s just get you back there. Need a daily routine? Try this:
    • First thing - start with a glass of room temp water and 2-3 tsp of raw apple cider vinegar.
    • If you eat breakfast - make sure you have protein and healthy fat - for example eggs over steamed spinach with avocado and salsa on the side or a good protein shake mixed with berries and some full fat coconut milk. If you skip breakfast (we will discuss in greater detail next week) you can simply have a Keto O/S shake to power you through till lunch.
    • This should carry you to lunch - if not, try a Keto O/S shake when you get hungry mid morning. Drink water or herbal tea.  Have a hard boiled egg or a few nuts and 1/2 an apple.
    • Lunch: a portion of protein, a heap of vegetables and 1-2 thumb size portions of healthy fat. Plus…water or herbal tea.
    • If you tend to crash in the afternoon or seem to need a “snack” every day at 3 or 4pm you can move your Keto O/S shake to post lunch instead of mid morning or, have 1/2 in the morning and half after lunch. Plus water or herbal tea.
    • Try to eat dinner by 7 pm at the latest - portion of protein, a mountain of vegetables and 1-2 thumb size portions of healthy fat.
    • After dinner hydrate and get to bed at a reasonable hour - for many people this alone will cut down on late night snacking.
    • If you tend to need something sweet, try 1/4 cup of berries with 3 -4 tablespoons of full fat coconut milk, some ground flax and cinnamon as a snack OR, some KetoKreme in a cup of herbal tea to relax before bed.


  • Keep your food simple. Unless you love cooking, just roast, bake and steam…easy.
  • Hydrate - so many people are dehydrated - this makes you tired, think that you’re hungry and it makes it hard for your body to do what it needs to do. Set reminders in your phone if you have to - just do it.
  • Portions - again, keep it simple to start: protein, the size of the palm of your hand and the thickness of a deck of cards to start. If you are a big person or an athlete you may need two of these but for most of us, one is enough. Fat - 1 -2 thumb size portions, this can be 1/4 of an avocado, a couple of tablespoons of extra virgin olive oil drizzled over vegetables - every meal needs some fat.
  • Carbohydrates - Non Starchy like leafy greens and cruciferous vegetables - fill up on these, 3-4 cups per meal is great - cooked or raw, whatever works for you. Starchy vegetables grains - Moderate depending on your goals - limit to a cupped palm (at most), try to have these on more active days and with your evening meal to help with sleep. Keto O/S shows up anywhere you need it - I like it because it can fill gaps without overcomplicating your routines while bringing so many benefits that can help you to stay on track: better energy, mental clarity, focus, blood sugar stability, fat burning, manage appetite and curb cravings
  • Most importantly - be consistent and be patient with yourself.  We live in a crazy fast paced world expecting instant results - remember that it took you years to get to where you are today - it will likely take some time to get the results you are after.  And - it takes time for the body to adapt and react to new routines.  Sometimes we see results in a week, sometimes it takes a month.  You will know you are on the right track by how you feel - and you will know this by tracking how you feel every day.  

I invite you to buy a notebook (or use the notes in your phone) and check in with yourself two to three times a day - note energy, hunger levels, any digestive symptoms - see how they change over time, how different meals work for you etc.  Unless you are getting clear signs that what you are doing is not working for you, stick to the program for at least 30 days…if you make a change, change only one thing at a time so that you can gauge it’s effect. 

If you are using Keto O/S and losing fat is your goal - do not rely on your scale, Ketones are muscle sparing and fat burning  - this can show up as looser clothes without much movement on the scale…this is a GOOD thing!  More muscle means more energy for you and a higher metabolic rate at rest!

Until next week when we will talk about breakfast and intermittent fasting - be well, be patient and be consistent!  Thank you so much for all your questions - please keep them coming so that I can be of assistance to you.

For recipes and meal ideas please follow me social media (links below) and to order Keto O/S please go to .  After you have placed your order watch the video at: for great tips on how to get started. 

Until next week!!!


Follow me
Instagram:  @nathalieniddam
Facebook:   KetoNat

Are you loving your Keto O/S? If you are and would like to share your success with others you could earn extra income just by sharing the gift of ketones with your friends and family!  Send me an email at and I’ll help you to get started.

Keto O/S Hot Chocolate Breakfast Protein Shake

It’s getting a bit cold out to have a cold drink every morning - so on extra chilly days try this instead of your usual cold shake:

1 Sachet Keto O/S 3.0 Chocolate Swirl

2 teaspoons unsweetened cacao powder

1 tsp Maca Powder (optional but great adaptogen - helps body deal with stress)

1- 2 tablespoons Bulletproof Upgraded Collagen Powder (optional)

2 Tbsp Full fat unsweetened Coconut Milk  (My faves: Cha’s Organics or Native Forest)

    1. Dissolve Cacao powder and Maca in 1/4 cup warm water in your shaker bottle.
    2. Add coconut milk and shake well to dissolve.
    3. Top with another 10 oz or so of warm/hot water
    4. Add Keto O/S and Collagen Protein Powder (if using)
    5. Shake well until blended
    6. Enjoy!!
December 21, 2016


Posted in

Keto O/S Sale! Buy two of any item (OTG or Kan of 2.1, 3.0 or KetoMax Formulas) and get a third one for FREE!!!" <<<

Grain Free Short Bread

Happy Winter Solstice Keto Friends!!  Today may be the shortest day of the year but it is also the beginning of lengthening days - a little optimistic I know but still, it won’t be long before it isn’t dark at 5 pm anymore!  Today I have a couple of treats for you - the first is an incredible Holiday Sale on Keto O/S and the second a recipe for shortbread cookies that you can enjoy (still in moderation of course) with a totally clear mind over the holidays.

Let’s begin with the deal…. for those of you who have signed up and are already using exogenous ketones this is an incredible opportunity to stock up on your favourite product at a fantastic price OR to try something new!  Have you tried the KetoKreme yet?  Delicious in coffee, tea or hot chocolate and the perfect thing to keep in your bag while you’re running around getting that last-minute shopping done (never mind surviving Boxing Day madness next week!).    For those of you who may have been sitting on the fence this is your invitation to hop down and join us on our awesome Keto Journey at the BEST price I have ever seen from Pruvit to date!  Remember that Ketones take time to work their magic so this promo is really a fantastic way to I've yourself a good few months to experience more of the benefits they offer:  improved energy, better sleep, better blood sugar, better workouts, reduced cravings, and better fat loss.

This is also a fantastic chance to introduce friends & family to the magic of ketones - just take a couple of your free sachets and use them as stocking stuffers to give your loved ones the gift of health for 2017.  Just make sure to have them watch the video at before they pour themselves their first shake or hot drink so that they know what to expect.  When they then call you to rave about how great they feel you can upgrade your account for free to a Promoter account, send them your referrer code and start earning points towards more free product for yourself!   As always, if you really want to make a business of this please email me at and I will fill you in on the best way to get started.

Tip:  If you miss this sale, there may well be other sales and Promotions between now and Boxing Day so if you never want to miss out Like Pruvit’s Corporate Page on Facebook OR Follow me on Facebook at KetoNat - and check back often for updates!

Grain Free, Low Carb Shortbread Cookies - YES, It’s Possible

I came across the basic recipe for these amazing cookies on the website:  Check it out - it is really a treasure trove of fantastic Paleo inspired recipes.  This link will lead you straight to the original recipe which is great as is but I wanted my cookies to be sugar free so I wanted to replace the maple syrup and play around with the flours used.  The recipe below yielded about 28 cookies each with 8g Fat, 4g Carb, 2g Protein and 98 calories per cookie.

Here is my version - they are the darker cookies in the picture:


2 cups Almond Flour (Blanched is best if you have it)

1/2 cup Tiger Nut Flour (love Tiger Nuts for protein and healthy fats and fibre)

1/4 cup Arrowroot Flour

1/3 Cup plus 2-3 TBSP Cold Grass Fed Butter cut into 1 TBSP chunks

1/4 cup Xylitol (or you can use Erythritol - both available at

1 Tablespoon Bulletproof Brain Octane Oil or other MCT Oil


Directions - Preheat Oven to 350

  • Place the Xylitol or Erythritol in a high-speed blender and process till super fine.
  • Combine all dry ingredients in the bowl of a food processor (or you can use a hand mixer)
  • Pulse until well combined.
  • Add Butter 1 Tablespoon at a time pulsing the processor until the dough forms a ball (on my second attempt no ball formed in the processor bowl but the dough easily shaped into a ball)
  • Place the dough between two sheets of parchment paper and roll out the dough till about 1/4 inch thick (or less depending on what you prefer)
  • Cut into shapes you desire and place on a parchment lined cookie sheet and bake at 350 for about 15 minutes until the shortbread gets golden.
  • Carefully lift off the sheet with a spatula (they are a bit crumbly) and place on a rack to cool.

Thank you so much for reading!  As always, please feel free to email me with any questions or comments at   

Wishing you and yours the very best of the holiday season and best health for 2017.

Warmest Regards,

December 14, 2016


Posted in

Cheat Days with Low Carb Canada

Well Keto Friends if, like me, you live in Toronto, winter has finally made its presence known with our first big snowfall and real cold snap…..just in time for party season - tremendous lol.  For the last two weeks we have talked about ways to use Keto O/S strategically at this time of year - today I wanted to share with you a couple of my favourite recipes and touch on a topic that may just come in handy during these festive days. 

Cheat meals - planned right are often a critical part of success for people on low carb, or Ketogenic diets.  No, I’m not just saying that because some of the biggest cheat meals of the year are just about to hit us.  As a matter of fact, these big meals, if you plan for them properly, can actually fit right into your plan!  You see, the human body, your human body, is a master at adaptation and at becoming as efficient as possible at whatever it is that we do over and over again.  If you think about it, this ability would have been central to our survival and evolution - efficiency saves energy and adaptation means survival.  For many people, a low carb or Ketogenic diet can work really well for a while and then comes the dreaded plateau.  That time when you are still doing everything you have been doing but all of a sudden nothing is moving…you seem to be stuck.  Enter the cheat meal/day strategy.  This is pretty much what it sounds like unless you currently have boxes of Crispy Creme Donuts dancing in your head.  A cheat meal or even cheat day done properly will be higher carb (even much higher carb) but to work best should actually still be comprised of mostly healthy foods….avoid toxin and chemical laden foods, definitely stay away from foods you know you don’t tolerate (be that dairy, wheat or whatever)  but go a little crazy, have some potatoes, some of Aunt Millie’s Christmas Trifle or Grandma’s stuffing you have been dreaming about all year.  You should actually be planning these cheat days on a fairly regular basis - in my practice we build them in as often as once a week or sometimes we stretch it out to two weeks but they absolutely happen.  The trick is planning.  And staying away from the scale the next day….with carbs comes water retention so know that the scale will jump the next day, you may even feel a bit sluggish and bloated but know that things will go right back to normal within a couple of days and very often the plateau seems to melt away.

So.  Planning.  Strategy.  Have fun with it!!  Count the days back from those biggies and work them into your plan and in the meantime stay the course!  And, if you are a Keto O/S customer, do use those shakes on your cheat days to keep your brain happy and your energy high. 

Now, on to our next favourite topic food.  Today I am sharing a couple of recipes that you can either make for yourself or for a dinner party - try them out and let me know how you like them.  Post your comments on my Facebook page KetoNat or, if you’ve made changes that made them better let me know - some of my best ideas have come from clients and readers just like you!


This recipe is one that I am just as likely to offer guests as I am to make it for myself when I have “nothing in the fridge”….quite often this means I am down to a carton of eggs, an avocado or two, some spices and a lemon.   The solution?  Devilled eggs.  The picture above also includes broccoli sprouts which are possibly one of the most nutrient dense mini foods around - I have certain clients who won’t touch broccoli but love these tiny little plants…the good news is that they are actually MORE nutritious than the full grown vegetable - who knew!?  If you have these around then use them but by all means if you do not just leave them out.  I also have substituted avocado for the usual mayonnaise - I find most store bought mayo’s to be less than optimal so by using avocado you get the creaminess without ingredients you might be better off without - plus you just fit another vegetable into your day! 

Nat’s Curry Devilled Eggs

For two eggs (good for one person as part of a meal)

2 Hard Boiled Eggs

1/4 ripe avocado

1-2 tsp fresh lemon juice (to taste)

1/4-1/2 tsp good quality curry powder

Broccoli sprouts for garnish

sea salt to taste


Hard boil the eggs, peel, cut in half, gently remove the yolks and place in a separate bowl.

Mash the avocado with the yolks till well blended and then add the rest of your ingredients except the sprouts.

Gently spoon the mixture back into the egg white halves and top with the sprouts

Keto Ice Cream Recipe - Peppermint Chocolate Chip

This is a recent adaptation to an older recipe with a new name, Keto Peppermint & Chocolate Ice Cream.   Those of you who follow my Facebook page KetoNat may have seen it but I made a bit of a change to the recipe today as an experiment that worked out really well so I thought I’d share it with you here.  I was out of MCT Oil but wanted to make a second batch of this ice cream - I’m a firm believer in the many benefits of MCT’s so I was a bit stumped…and then it came to me…KetoKreme!!!  I had a whole box and there are MCT’s in the Kreme - Eureka!! 

What you need:

A High-Speed Blender

Small Jars ideally with lids - this ice cream does freeze solid so it’s hard to serve out of a large container lol.


*4 whole eggs

*4 egg yolks

7 Tablespoons Extra Virgin Coconut Oil

7 Tablespoons Raw Cacao Butter

1 Cup Full Fat Coconut Milk (preferably canned like Native Forest or Cha’s Organics)

2 OTG Sachets of KetoKreme

1 Tsp vanilla Powder

1 TBSP Xylitol or Erythritol or Lukuna

1/4 tsp Organic Peppermint Oil

7 tsp Raw Unsweetened Cacao Nibs

4 scoops Collagen Powder (Bulletproof Upgraded Collagen from

*Note: Please make sure your eggs are super fresh - preferably purchased from a Farmer at a Farmer’s market to ensure freshness as you will be consuming these raw.  This recipe may not be appropriate for pregnant women, small children, people with egg allergies or people with compromised immune systems due to the use of raw eggs.


Place all ingredients except for the Cacao Nibs and the Collagen Powder in a high-speed blender and blend till smooth. 

Add the Collagen and at low speed pulse the blender till the collagen is just blended in

Fill each jar (I used 1/2 cup jars)

Top with 1 tsp raw cacao nibs and gently mix in to distribute evenly

Top with lids or plastic wrap and place in the freezer…wait a few hours and enjoy!!

Note:  You may need to leave the ice cream out for a few minutes to let it soften before enjoying.

How to get your Ketones:

Go to to place your order and get them delivered right to your front door! 

Note: Make sure you say yes to Smartship when you are placing your order to save some 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.

Make sure that you watch the videos to get you started on your Keto journey: The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

Looking to Make some extra Money for the Holidays?

If you are an entrepreneur and are using and loving Keto O/S there are ways to get your product for free and turn your love of exogenous ketones into a great source of income!  

Because Keto O/S is new to Canada and is ultimately marketed through a Network Marketing Model you too can turn this into extra income just by sharing your experience with your friends!  If you want to know more about this opportunity just send me an email at: and I’ll get back to you with details on how to get started.

As always, thank you so much for reading and keep sending your comments and questions!  Follow me on Facebook at KetoNat or on instagram @nathalieniddam for great meal ideas and strategies on low carb, Paleo, Bulletproof and Ketogenic lifestyles.



November 29, 2016


Posted in

Have you Met Our New Friend MAX?

Place your order TODAY (November 30) for an extra special Bonus.

KetoNat’s Bone Broth Recipe - for Shirataki Noodle Soup

As we step into December and the holiday season it’s important to enjoy the season and all the fun it brings ideally without giving up our hard-fought progress of the last few months!

For those of us who have made the commitment to be healthier and to follow a healthier eating plan - whether it is low carb, Ketogenic, Paleo or something in between - we know that the next month is going to present some challenges.  Some days we will rise above and stick to our plan, others we will decide that it’s ok to sometimes indulge - and that’s ok - what’s important is to manage the damage and not allow the wheels to come off the bus entirely.

For me, there are a few strategies that I apply at times like these (which I shared with you last week) but this year I have a new weapon in my arsenal - my Keto O/S.  And, as of this week, I have a new friend by the name of KetoMax!!

KetoMax - the newest member of the Pruvit family is delicious - think Berry Punch (Maui Punch is the actual name) - fresh, pink and packs a spectacular Ketone punch.  Whereas Orange Dream (2.1) and Chocolate Swirl (3.0) will ease you into a gentle nutritional ketosis (somewhere between 0.5 and 0.9) which is fabulous for day to day use, KetoMax can help you soar over 1 mmol Ketones putting you firmly into Ketosis  - check out my post on my Facebook page KetoNat from earlier this week to see my results.  KetoMax was developed for athletes so it is Informed Sport Certified, it is vegan, gluten free, dairy free and free of any and all artificial colours and flavours or preservatives.  It is called BioMax because it is more bioavailable than any other ketone salt on the market - this means it is taken up faster into the bloodstream and can remain there twice as long as anything else available.

I use my BioMax on workout days, 20 minutes before my workout (yes, I’ve had access for a few weeks shhh! so I’ve done some experimenting) and I LOVE it…. better energy, better workouts, better recovery and absolutely no load on my stomach - none - just like it’s predecessors, KetoMax is a dream solution to pre-workout fuelling and post workout recovery.

On days when I don’t workout - I use my Orange Dream or my Chocolate Swirl for variety and for the other benefits that they bring - for the Orange healthy fats and for the Chocolate great gut health support.

Bonus Cocktail Party Survival Tip:  On mornings following those days I have indulged - I wake up and drink a huge glass of water.  Then I have my Ketones.  And more water.  I may have a coffee with some KetoKreme.  Then nothing but bone broth and water till lunch.  And voila - full recovery.

This Week’s OFFER

We would love you to meet MAX.  So.  This week - if you order any flavour of Keto O/S (2.1, 3.0 or MAX) we will toss in a sachet of Max for you to try.  IF you place your order before midnight TONIGHT (Wednesday November 30th) you will get an EXTRA sachet of MAX to try.

Remember:   Please send me an email with your order number, so that we know to throw in an extra couple of single serve sachets as a thank you for your business!  Just send me an email at: so that I can make sure you get your freebies!

For those of you who have taken us up on our offer please make sure that you watch the videos to get you started on your Keto journey: The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

Looking to Make some extra Money for the Holidays and Beyond?

If you are an entrepreneur and are using and loving Keto O/S there are ways to get your product for free and turn your love of exogenous ketones into a great source of income!  

Because Keto O/S is new to Canada and is marketed through a Network Marketing Model you too can turn this into extra income by simply sharing your experience with your friends!  If you want to know more about this opportunity just send me an email at: and I’ll get back to you with details on how to get started.

As always, thank you so much for reading and keep sending your comments and questions!  Make sure to follow me on social media for recipes and health tips:  On Facebook KetoNat, on Instagram: @nathalieniddam


Nat’s Bone Broth

Healing, alkalizing and comforting, there’s just nothing like bone broth – it can also be used as stock or base for soup but really, you can sip on it as is, add some delicious Shirataki Noodles (Zeroodles from, or throw in a few veggies.  Just make sure your ingredients are top notch – organic/grass fed beef or pastured chicken bones whenever possible.  You can also tweak ingredients and flavourings to your liking or based on what you have in the fridge i.e. leeks (even green parts can be great)

Here is my recipe:

For Beef Bone Broth

  • 2 – 3 lbs bones; for beef use a couple of marrow bones and then a mix of other bones ideally with cartilage on them, like joints, neck if you can find it, a piece or two of oxtail is also fantastic for collagen.

For Chicken Bone Broth

  • For chicken use necks and backs and, if you can find some - feet, again 2-3 lbs for a big pot
  • 1 whole onion
  • 1 -2 tablespoons coarse grey sea salt
  • 3 cloves unpeeled garlic
  • 2 inch chunk of fresh ginger root
  • 1-2 inch chunk of Turmeric root
  • Vegetables: 1 large carrot washed (with skin if organic), 1-2 stalks celery, 1 parsnip, 1 turnip
  • Herbs & Spices: Tumeric powder if you can’t find fresh root, Cayenne (to taste) and a bunch of fresh parsley, dill is also great in chicken stock
  • 1/4-1/2 cup raw unpasteurized apple cider vinegar (like Bragg’s from ca) – to draw the minerals and collagen out of the bones
  • Enough filtered water to cover all your ingredients

If you have extra time and want a richer broth, roast your bones in the oven at 350 for 15-20 minutes until they are nice and brown and then add to the pot with your other ingredients.


If you have a crock pot – place all ingredients in the pot and cook on low overnight and beyond – minimum 12 hours but ideally up to 24 hours.  

OR You can also do this on the stove on low heat in a heavy pot with a tight fitting lid (so your soup doesn’t evaporate) and check on it every few hours to make sure you aren’t losing water.

You can start by first putting the bones in water and bring to a boil - skim the scum off the top and then add the rest of your ingredients.

Bring back to a simmer and cover tightly.

I will sometimes put my pot in the oven overnight at 225-250 degrees - just enough to keep it simmering.

It is important to keep your soup at a low simmer to avoid destroying the nutrients and collagen – so you need a crock pot with a low setting and you need to check on your stove top pot regularly.

If you have lost too much water in the morning, you can add fresh water to the pot and keep your broth cooking for the rest of the day.

Strain the soup and enjoy it as is (after you correct the seasonings) or enjoy to with Shirataki Noodles and wilted greens or turn it into your favourite soup.

You know you have made a good bone broth when: You put it into the fridge and it turns to jello.  If it is viscous then you have done a pretty good job.  If it remains liquid it’s still great but you could amp up the collagen content by adding in some Bulletproof Optimized Beef Collagen Powder (


Regarding the FAT

For Beef

In the event that you used grass fed/pastured bones do not skim the fat off and dispose of it – it is part of the package and highly beneficial  Heat the broth and drink it…..if there’s too much then yes, skim some off - some people like to use it for cooking.

If your meat came from grain fed or conventional animals then do dispose of the fat – that’s where many of the toxins live.

For Chicken

Some people will skim the fat off the top and use it for cooking - especially if your chickens were pastured and/or organic this is acceptable.  For me, I am cautious with chicken fat as it is fairly high in omega 6 Fatty Acids which can be inflammatory.

If you decide to jar and freeze your broth– make sure you cool it completely, leave a good 2 inches of space at the top and then poke a hole in the fat layer at the top…otherwise it will freeze first, trap the broth underneath it and the soup will crack your jar…words of experience.

November 23, 2016


Posted in

Immunity Plus Offer!

Welcome back to KetoKorner and welcome to winter!!! Ok it’s not exactly snowing but here in Toronto the temperature has finally dipped low enough that we can at least start to believe that Christmas is right around the corner. This week, I wanted to briefly tackle a few strategies to help you support your immune system because of course, along with the change in weather and cocktail season (which we discussed last week) comes cold and flu season. There are a few really basic things you can be doing, eating (and not eating) to help you be the person that does NOT fall prey to every lonely germ looking for a new home…without delay here they are:

1. Avoid sugar like the plague. As a low carb or Keto adapted person this is a gimme but temptation will be everywhere for the next few weeks so do your best to be strong - say NO to sugar as there seems to be a definite link between excess sugar consumption and an impaired immune system.
2. Get lots of sleep, sure there will be a few late nights but do your best to get decent shut eye every other night - lack of sleep has actually been shown to depress immune function.
3. Take your probiotics! A healthy micro biome (that colony of good bugs in your gut) is your first line of defense against viruses and bacteria - good quality probiotics (taken with your meals) can help to keep you healthy.
4. Start meditating - download an app like Headspace and use it every day - studies show that people who meditate regularly seem to have stronger immune systems which could have something to do with the dire effects of stress on immunity.
5. Wash your hands with regular soap and water (avoid antibacterials) especially when around sick people - this one is easy but how often we forget!

So at this point you are wondering…she hasn’t mentioned Keto O/S yet - where does it fit in? Or does it? Well of course it does! Just think - given that Ketones help to reduce cravings by stabilizing blood sugar then it should be easier to say no thanks to Aunt Jan’s Snickerdoodles.

And, if Ketones help you get better sleep then number 2 might just get a bit easier.

The 3.0 Formula (Chocolate Swirl) includes Inulin in the formula which is a prebiotic fibre that helps to keep your gut bugs happy - so that’s a step in the right direction on number 3.

And, while Ketones may not help you to meditate there’s some evidence that they may have a balancing effect on neurotransmitters which could explain some of the anecdotal stories of people reporting that they just feel better when they drink Keto O/S or are in Nutritional Ketosis…and less stress seems to be better for immunity ergo…

Hand washing? Well there’s nothing that Ketones can help you with there - you’re just going to have to take that on as a project…

Keto O/S Special Offer Still On - While stocks are dwindling and we only have some 3.0 and KetoKreme left, we still have some stock available if you decide to take the plunge this week and order yourself a 30 Day (or more) supply of Keto O/S. If you send me an email with your order number, we will throw in an extra couple of single serve sachets as a thank you for your business! Just send me an email at: so that I can make sure you get your freebies!

For those of you who took us up on our offer please make sure that you watch the videos to get you started on your Keto journey: The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

Looking to Make some extra Money for the Holidays?

If you are an entrepreneur and are using and loving Keto O/S there are ways to get your product for free and turn your love of exogenous ketones into a great source of income!

Because Keto O/S is new to Canada and is ultimately marketed through a Network Marketing Model you too can turn this into extra income just by sharing your experience with your friends! If you want to know more about this opportunity just send me an email at: and I’ll get back to you with details on how to get started.

As always, thank you so much for reading and keep sending your comments and questions!


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